ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Patrick! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45-60 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!
Form over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move x 3-5 reps each
Goal:use stall bar to pull 3 rounds, 30 sec holds
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each direction
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.
Goal: 3 rounds of 4 reps each leg 10 s hold.
Goal: 30 second holds x 3 reps
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 3 rounds10 body rolls with 15 second holds
Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression.
Goal: 3 rounds of 30 sec holds
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.* Goal: 4 rounds of 5 reps. Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 5 reps.
Description: hold the V-stand compression with legs against the wall. Lift one leg off the wall at a time.
Goal: 3 rounds of 10 reps each leg
Description: Keep the lifted leg straight throughout this movement.
Goal: 3 rounds of 8 reps per side
Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands.
Goals: 3 rounds of 10 reps
Goal: 2 mins of practice within each direction
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3 rounds 8-10 reps
Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 3 rounds of 10 reps.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on elbows in plank. You will control your core and rock you hips side to side.
Goal: 3 rounds of 10 reps each side
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.
Goal: 3 Rounds, 10 reps per round. Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Goal: 3 rounds of 5 reps in each direction
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.
Goal: 3 rounds 10 reps
Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.
Goal: 3 rounds of 8 reps
Description: Laying on your back with feet flat on the floor. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Keep that squeeze throughout the entire exercise. Picture a level laying across your stomach. As you lift one leg, do not let that level dip to one side.
Goal: 3 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! I want your hips to stay as high as you can get them and no rocking at your hips. If you start to lose form, take a break.
Goal: 3 rounds to fatigue
Description: This move starts in a pike position. You will perform a needle kick then bring your knee to your chest. Swtich legs. Make sure your core stays tight and you use your glutes to produce the kick. Try not to let your pelvis turn.
Goal: 3 rounds of 10 kicks each leg.
Description: Begin with your feet on the FLOOR with your body 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. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 3 rounds of 10 push ups.
Description: Begin in a table position. Squeeze your core and glutes while you lift one arm, the opposite arm, one leg, then the opposite leg. Go as slow and controlled as you can.
Goal: 3 rounds of 5 reps each side
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 3 rounds of 1 min planks
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.
Goal: 3 Rounds, 10 reps per round. Extra Notes: You might not hit 10 reps every round or even do all 5 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 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: 3 rounds of 5-8 reps x at least 5 second lowering
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.
Goal: 3 Rounds, 10 reps per round.
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds 10 lifts
Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 5 reps
Goal: 3 round 2 mins of continuous pulling
Practice this for 5 mins