Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Derrick! 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 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. If reps then 5 reps for warm-up and cool down per move.
Description: Start by completing a wall walk-up. Once you are upright, you will allow your legs to spread into a partial middle split keeping your hips stacked over your shoulders. From there you will allow your feet to slide down the wall and land on the floor with control the entire time working to keep your hips stacked for as long as possible.
*Goal is to keep the legs straight and wide throughout the movement
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 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: 5 rounds of 15 second holds with 10 sec rest between holds
Extra Notes: You might not hit 15 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 a plank position with active core having back in a turtle shell position. You will then contract your core further to slide your feet forward to bring them into alignment with your hands (outside your arms/hands). Once your hands are there, allow your hips to sink to open them before your return to the plank position, keeping your core engaged throughout.
Goal: 1 round of 30 reps.
Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 Rounds, 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!
Be sure to keep your elbows straight to work your shoulder range of motion and return to standing with your arms up at your ears evenly to work your core.
Goal: 4 Rounds, 5 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!
Do these on your legs/feet, not on your knees.
Goal: 4 Rounds, 10 reps per side
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 by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 4 rounds of 7 rolls per round
Extra Notes: You might not hit 7 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: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Then continue rotating to return to the pike position.
**Focus on keeping your hips up throughout the movement.
Goal: 4 sets of 5 reps per direction
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: 4 Rounds, 10 reps per round.
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 laying on your side with the bottom arm tucked in across your body. Your upper arm will be doing the work, so position is so that the hand is nearly underneath the bottom shoulder. You will then straighten your elbow to lift your shoulders and trunk off the ground. Do not cheat by swinging your body backwards or forwards and make sure your legs are stacked on each other.
Goal: 4 Rounds of 10 reps per side
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 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: 4 rounds of 8 reps each direction
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: You will kick up to a handstand with your hands on blocks. Once up in the handstand, you will then work to lean towards each side to eventually build the strength to move your hands off the blocks as in this video.
Goal: 4 rounds of 5 reps per side.
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!
Description: Be sure that you keep your bottom against your feet as you transition your hands side to side..
Goal: 4 rounds of 1 rep with 30 to 60 sec holds
Extra Notes: You might not hit 30 to 60 seconds 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!