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 Derek! 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 flexibility 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.
Goal: 3 Rounds, 5 reps per leg
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 an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 5 reps
Description: Focus to engage your glutes to work this rotational movement. Your goal is to work on shoulder range of motion and strength while your glutes support your hips. YOU WILL NOT TOUCH THE FLOOR WITH THE LIFTED ARM WHEN YOU ROTATE.
Goal: 3 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 in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.
Goal: 3 rounds of 10 reps per side
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: Walk up the wall to a handstand with hips stacked over shoulders working to engage your core to hold a hollow body position while in the handstand position. You will then work to complete circles with your legs as shown in this demo video. BE SURE TO START THE CIRCLE TOWARDS THE OPPOSITE LEG FIRST
Goal: 3 rounds of 5 reps per leg
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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work into sweeps and break dancing moves to work your core and shoulder strength as well as hip range of motion.
Goal: 3 rounds of 5 reps per leg.
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 piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
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!
Description: Start in a deep squat with hands between your feet (hands facing forward.) You will then bend your elbows to allow your thighs a place to reside as you engage your core to keep your hips up as you work to straighten 1 leg at a time out in front of you.
Goal: 3 rounds of 10 reps per side
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: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout. You will then rock your body with small rocks to maximize core engagement.
Goal: 3 rounds of 25 rocks
Extra Notes: You might not hit 25 rocks each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Extra Notes: You might not hit 10 crunches each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work your ankle, pelvis, core and shoulder control.
Goal: 3 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: Start in a piked handstand position with feet on your box. You will then complete taps working to mimic the woman in the video. Focus on holding your core with your hips stacked throughout
Goal: 3 Rounds, 10 reps per side
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: You will start in a plank position. You will then lift 1 leg and hop the second leg holding a hollow position throughout the movement.
Goal: 3 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: Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.
Goal: 3 Rounds, 2 reps 30 second holds per rep
Extra Notes: You might not hit 30 seconds each rep, 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: 10 negatives with at least 5 second lowering
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: This move starts by leaning forward to attain a frog position using your core to hold you. You will work your glutes, core and arms to land in the plank position
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!