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 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 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!
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 in a plank position. You will then lean forward causing your shoulders to be past your hands, engaging your core to round your back like “a turtle shell.” You will then hold that position and squeeze your glutes to lift 1 leg off the ground.
Goal: 4 rounds of 3 reps per leg with 10 second holds per rep
Extra Notes: You might not hit 3 reps every round or even complete 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: Hang from your pull up in a tucked up position hanging from a bar. Straighten your knees into an L extension then return to a tucked up position.
Goal: 4 rounds of 5 reps
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: 4 rounds of 10 push ups.
Description: Start this move in a straddle with your arms behind your legs on parallel bars. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.
Goal: 4 rounds of 5 reps
Description: Start sitting with legs out straight. You will position your hands on either side of your legs with hands at about the halfway point of your thigh. You will then lean forward contracting your core as you strongly contract your triceps to lift your hips off the ground.
Goal: 4 rounds of 10 reps.
Extra Notes: You might not hit 10 reps each round, or complete 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 your bar in the dip position with feet on the floor. You will then engage your core to lift your legs up above the height of the bar then open your legs into a straddle position keeping legs above the bars before bringing them together to lower back to starting position.
Goal: 4 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: Goal is to not rotate sideways at hips. Working to kick both feet off the floor and landing in the same starting position
Goal: 1 round of 15 reps per side
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: 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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Start standing with feet together. You will then tuck your chin to your chest then roll yourself down working to touch your toes, and eventually the floor. You will then squeeze your glutes to return to standing by unrolling yourself back to standing.
Goal: 1 Round, 10 rolls
Extra Notes: You might not hit 10 rolls, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do as your video shows.
Goal: 4 Rounds, 2 lengths up and down of your red bars
Description: Hold this position with the goal of great glute activation to lift your hips while stretching your shoulders.
Goal: 4 rounds of 2 reps of 30 second holds per rep with 15 sec rest between reps.
Extra Notes: You might not hit 30 seconds each rep or 2 reps each round, or complete 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 with feet on wall. You will then walk yourself in towards the wall keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 4 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete 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 in hanging. You will bring your knees to your chest holding them there as you rotate your hips left and right.
Goal: 4 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps each round, or complete 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 in hanging. You will lift your legs as high as you can holding them there for a count of 5.
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 reps each round, or complete 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 with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 4 rounds of 8 reps.
Description: Start with feet on wall with knees bent and legs wide. You will then crunch up to reach for the wall between your feet.
Goal: 1 round of 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross 1 leg over other, and position self slightly away from pole. Then complete squats to your knee tolerance.
Goal: 3 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 hanging. You will bring your knees to your chest as tightly as you can using your core not momentum.
Goal: 3 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 in hanging. You will then complete as many pull-ups as you can being sure to pull strongly through your shoulder and shoulder blades.
Goal: 3 rounds of max reps
Description: Complete this move on your parallel bars with your feet on the bars as well to lessen the weight through your arms and allow more range of motion at your shoulders.
Goal: 3 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!