Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Doug! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: This move starts sitting on the ground, legs straight, feet on a block and 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: 2 Round, 3 reps of 10 sec holds per rep
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 2 rounds of 8 reps per leg
Description: Start in a piked handstand position with feet on a raised surface. Hold your core active to keep your hips over your shoulders and hands to walk side to side on that surface.
Goal: 2 rounds, 4 reps per direction
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 2 rounds of 3 reps with 10 sec holds per rep
Description: Start by lifting your leg up and holding it with your hands. Then squat down on the standing foot into as deep of a squat as you can.
Goal: 2 Rounds, 8 reps per leg
Description: Get into a low squat. You will then use your core to bring your leg around in a circular motion as seen in this demo video
Goal: 2 rounds, 5 reps per side
Description: Start in a frog stand position. Hold the frog position as you work to engage your glutes and core to lift 1 leg up behind and back to your knee.
Goal: 2 rounds of 5 reps per leg
Description: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) 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 while you work to lift 1 leg off the raised surface at a time.
Goal: 2 Rounds of 8 reps per leg
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in tis demo video making your body become like the bottom of a rocking horse. Keep your arms by your ears.
Goal: 2 Rounds, 60 seconds of holds
Description: Start in a tuck planche position with feet on a raised surface. You will then engage your lower core and shoulders to lift your hips above your shoulders into a piked position. Slowly lower to tap knees on ground and repeat
Goal: 2 rounds of 10 reps
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 2 rounds, 3 reps, 20 second holds per rep
Description: This is for your hamstring stretching and shoulder strengthening. Focus to keep the heel of the foot on the floor flat on the floor as you open your hips
Goal: 2 rounds, 10 reps per leg with a 3 second hold at max stretch
Description: Work this move to strengthen your hip rotators and pelvis muscles. Work to bring your leg around the other leg and then in front of you.
Goal: 2 rounds of 10 reps per leg
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 2 round, 10 reps per side
Description: Work this move focusing on keeping your pelvis over the knee on the ground as you hold the top leg at or above pelvis height to strengthen your glutes.
Goal: 2 round of 15 reps per side
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. FOCUS on pushing down through your heels to maximize glute engagement
Goal: 2 rounds of 8 push-ups
Description: Use your yoga ball at your shins with you in a plank. You will hold the plank position as you roll your body down the ball without moving your hands. Then roll back up to starting position. This is to work your core and shoulders
Goal: 2 rounds of 10 reps