ENJOY YOUR TRAINING!
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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 David! 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: This move begins standing with feet together. You will then roll your body down to work to touch your toes keeping your bottom from sticking out behind you to work on stretching the calves as well as the hamstrings.
Goal: 3 rounds of 8 rolls.
Description: This move starts laying on the floor engaging your core to round your back causing your ribs to tuck lifting your arms off the floor and legs off the floor. You will then rock in this position.
Goal: 3 rounds of 30 rocks working to progress to 40 as able
Extra Notes: You might not hit 30 rocks each 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: Begin with shoulders on yoga ball, glutes super active to hold hips up. You will then keep the glutes engaged as you rotate your shoulders left and right.
Goal: 3 rounds of 5 reps per side.
Description: Leaning on your bar with your hands facing forwards but wider than your shoulders. You will then engage your core to tuck your pelvis causing your back to “turtle shell.” You will then hold that turtle shell as you complete push-ups.
Goal: 3 rounds of 8 reps.
Description: Leaning on your bar with your hands facing backwards. You will then engage your core to tuck your pelvis causing your back to “turtle shell.” You will then hold that turtle shell as you complete push-ups lowering your chest to the bar working to keep the elbows close to your side to work your triceps
Goal: 3 rounds of 8 reps
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. You will also squeeze your glutes as you move your scapula to lift your feet slightly.
*Elbows below shoulders – set scapulas together and down (towards your feet) – THEN lift elbows*
Goal: 3 Rounds, 10 reps per round
Description: Begin hands and knees. You will tuck your pelvis to engage your core. You will then lift 1 leg and the opposite arm at the same time. You will then bring your hand and knee together underneath you and repeat.
Goal: 3 rounds of 10 reps per side
Description: Start in a kneeling lunge position. You will then shift your pelvis forward working to open the back hip. Be sure to hold your spine rounded throughout with both hands on your front leg.
Goal: 1 round, 3 reps per side with 20 second holds per rep
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
Description: Start with your shoulders relaxed with good posture. Perform a shoulder shrug (pull up and back) then circle your shoulders around ending with your shoulder blades pulled together and down as far as you can. Hold 3 seconds at the bottom before shrugging again.
Goal: 3 rounds of 10 reps
Description: Start laying on your stomach with your shoulders at 90 deg. Squeeze your shoulder blades together then lift your arms up off the floor. As you squeeze your shoulder blades, you will squeeze your glutes to start lifting feet of the ground.
*Elbows below shoulders – set scapulas together and down (towards your feet) – THEN lift elbows*
Goal: 3 rounds of 5 reps with 5 second holds at top
Description: This move starts laying on the floor with knees bent with 1 foot on your foam roller. From there you will lift your hips by tilting your pelvis towards your head while you lift to engage your glutes and not to arch your back.
Goal: 3 Rounds, 4 reps per side per round
Description: Start leaning against your elevated bar with your hands slightly overlapping into a diamond hand position. You will then engage your core to tuck your pelvis causing your back to “turtle shell.” You will then hold that turtle shell as you complete push-ups.
Goal: 3 rounds of 8 reps
Description: Start leaning against your elevated bar with your hands slightly above your shoulder height. You will then engage your core to tuck your pelvis causing your back to “turtle shell.” You will then hold that turtle shell as you bend your elbows forward then return to starting point.
Goal: 1 rounds of 25 reps
Description: Follow video with focus on holding your pelvis and back flat to the ground working to bring legs down as much as possible.
Goal: 1 round of 3 reps per side with 15 second holds per rep