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Hey there Dan! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 30-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!C
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down.
Description: 1-2 attempts
Description: Start sitting on the floor. You will then engage your glutes by pushing down through your feet and hands to attain the table position as seen in this video. Hold this position focusing on lifting your hips up the entire length of the prescribed time. You will then lift 1 leg and 1 arm to rotate as shown in the demo video
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 2 rounds of 10 push ups.
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground.
Goal: 2 rounds of 10 reps per foot
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.
Goal: 3 rounds of 10 reps
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 2 rounds of 10 kick ups each leg.
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 8 reps
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 Rounds, 30 seconds per side per round
Extra Notes: You might not hit 30 seconds every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move begins with sitting on your legs with your toes on a raised surface. You will contract your core and your shoulders to raise your hips and then straighten your legs keeping your core active working to bring your hips over your shoulders without arching your back.
Goal: 2 rounds of 8 reps
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 2 rounds of 8 negatives with at least 5 second lowering
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 rounds of 10 reps
Description: Start in an elbow plank core engaged into a turtle shell back. You will then lift 1 leg (not losing your turtle shell as you do it) to further work your core and glutes.
Goal: 2 rounds of 4 reps per leg with 10 second holds per rep
Extra Notes: You might not hit 4 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Work this movement focusing on hollow to tuck, hollow to v-up.
Goal: 2 rounds of 10 reps (1 rep is hollow, tuck, hollow v-up)
Description: This move starts laying on your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.
Goal: 2 rounds of 30 second holds
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 2 rounds of 10 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 2 rounds of 10 reps each direction
DESCRIPTION: Start in a horse stance squat. You will then shift to 1 side working to touch butt to heel as you straighten the opposite leg. You will then shift to the other side and repeat.
Goal: 2 rounds of 10 reps per side
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 3 rounds of 5 lifts each leg.
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold.