Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Danny! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Start in a tall plank with core engaged for a turtle shell back position. You will then hold this position as you make circles over your hands as shown in this demo video
Goal: 2 Rounds, 20 circles per direction
Extra Notes: You might not hit 20 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on the ground and work your hip range of motion in this stretch.
Goal: 2 Rounds, 2 reps of 15 second holds per rep each side
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on your back with legs straddled and toes pointed. Use your core to bring legs up overhead.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing in front of a supportive surface. You will then open your hips so that your knees and feet are pointing out slightly. You will then squat as low as you can, keeping your hips tucked under you to not arch your back as you work through as deep of a depth as you can using the supportive surface to help you increase depth on the squat.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Start in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side, then shift to the middle and stand. This is 1 rep.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Put your shoulder blades and middle of your back on the yoga ball. Raise your arms up in front of your check. Squeeze your glutes to raise your hips up so your hips are aligned with your body. Hold that contraction while you rotation your upper body and arms as far as you can with control.
Goal: 2 rounds of 10 reps each direction
Description: Start with feet on a raised surface in a plank position. You will then walk your hands towards your feet to pike yourself up working to use your core to help stack your hips over your shoulders.
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.
Goal: 1 round of 15 reps.
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on your back with feet against wall as shown in this video. You will then complete crunches working to touch the wall between your feet.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 2 rounds of 10 reps
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor as deep as you can go.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in hanging. You will then engage your core to bring your legs up to 90 before lowering the legs back down to straight. DON’T USE MOMENTUM.
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 reps each 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 planched plank with your feet on the yoga ball. Push with your hands while keeping your core engaged to roll yourself back as far as you can while keeping straight arms. Then roll yourself back into a planched plank.
Goal: 2 rounds of 8 reps.
Description: Start in hanging. You will then engage your core to bring your legs up to your chest before moving the legs side to side and back to straight.
DON’T USE MOMENTUM.
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 reps each 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 plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch. DO ON YOGA BALL
Goal: 3 rounds of 5 reps each side.
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 2 rounds of 3 reps with 20 second holds.
Description: Focus on holding your hips high through glute activation as you stabilize your pelvis to rotate your body from pike to table position
Goal: 2 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Stand at the wall with one leg on the swiss ball. Lunge in to your other leg and extend the swiss ball behind you until you feel a stretch in the front of the hip. Keep your core engaged.
Goal: 2 rounds of 8 reps each leg
Description: Sit on an exercise ball with your palms on the foot. Weight shift to one side then point your toes and lift your opposite leg up off the floor. Ensure your quad (front of thigh) is tight so you do not have a “lag” at your knee.
Goal: 2 rounds of 8 reps each leg
Description: Begin in a plank position with shins on a yoga ball. Engage your core as you lift and circle each arm. Try to maintain plank position throughout move.
Goal: 3 rounds of 5 circles per arm
Description: Follow this demo to work your core compression and triceps strength to attain a v-stand hip lift
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked elbow plank holding your core engaged. You will then lift 1 leg up behind you holding your pelvis stable before you then bring it tight to your chest through your core.
Goal: 2 Rounds, 10 reps per leg
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a horse stance squat. You will then give a bit of a jump and cross your legs then jump again and land in a horse stance squat. REMEMBER TO ALTERNATE WHICH LEG CROSSES IN FRONT
Goal: 3 rounds of 10 reps
Description: 3 rounds of 1-2 attempts