Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Don! 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: DO THIS MOVE INSTEAD OF THE MIDDLE SPLITS IN THE MASTER WARM-UP
Goal: 1 Round, 1 minute per side hold
Extra Notes: You might not hit 1 minute per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this movement after you have warmed up
Goal: 1 Round, 4 reps of 10 second holds
Extra Notes: You might not hit 10 seconds, 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 horse stance squat position. You will then work to shift to 1 side, increasing the weight through that leg and hip working towards single leg squats. Return to the middle before repeating on the opposite side.
Goal: 1 round of 15 reps per leg
Extra Notes: You might not hit all 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 with feet on yoga blocks, knees on floor and hands outside the knees. You will then engage your core to lift your knees to your chest for core compression. Hold that position and do push-ups through your shoulder blades, keeping your elbows straight.
Goal: 1 round of 15 total 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 a lunge position w/back leg on your stool. You will then work on lowering knee towards the floor and returning to starting position.
Goal: 1 round 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: Work on building your shoulders and core with this movement.
Goal: 1 Round, 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 an L position on your canes. You will then work to bring 1 leg behind the cane and do a stalder with 1 cane between your legs (1 leg between the 2 canes, 1 leg behind the cane). Return to the L and repeat on the opposite side. Return back to L. This is 1 rep
Goal: 1 round 8 reps