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 Del! 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 if holds, otherwise 5 reps per move for warm-up and cool down
Description: Start with hands on a line with hips in partial split, placing feet on same line as hands working to bring your toes in alignment with your palms. From there you will lean forward and up onto your toes squeezing everything to work to lift your hips and hover your feet. Stay leaning forward for the whole 15 seconds!
Goal: 4 rounds of 20 second holds with 10 sec rest between holds
Extra Notes: You might not hit 20 seconds 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: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
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: Start on hands and knees with knees between your hands. You will then lean forward while you lift your hips keeping your knees tucked to your chest to keep your core engaged.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 8 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 standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards 1 side then the other without lifting your hips between sides.
Goal: 4 rounds of 10 reps per leg
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 in a crow position, balancing for 10 seconds. You will then lean forward slightly to allow your hips to lift and you will forcefully kick your legs back behind you to land in a plank position.
*Goal is to not allow hips to drop as you kick back and to lift your hips as you are kicking.
Goal: 4 rounds of 8 reps.
Extra Notes: You might not hit 8 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 by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide one leg out to the side straightening that knee as you slide it outwards. Once you reach a comfortable split position with stretching, you will hold that position for a count of 10 seconds
Goal: 5 rounds of 2 reps per side per round
Extra Notes: You might not hit 2 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:
Goal: 5 Rounds, 5 reps each direction per round
Extra Notes: You might not hit 5 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: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom.
Goal: 5 rounds of 10 reps
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!
Goal: 5 rounds of 3 reps per side.
Extra Notes: You might not hit 3 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!
Goal: 5 rounds of 10 reps.
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!
A great overall workout.