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Hey there Drew! 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 ~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!
Form over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training
Description: Squat at wall with engaged core so your lower back is flat against the wall.
Goal: 2-3 reps, 1 minute holds with 20 second rest between reps.
Goal: 2 reps x 30 second holds each stretch
Description: Focus on using your core to lift your hips up and put weight through your hands to be up on your toes
Goal: 2 rounds of 1 minute holds (goal)
Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.
Goal: 2 rounds of 8 reps
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 2 rounds of 3-5 reps.
Description: Start with legs together. You will then squat as low as possible, holding onto a surface if necessary for balance, to work your ankle range of motion and quad strength for these squats.
Goal: 2 rounds of 10 reps
Description: Use your core to complete this move!
Goal: 2 rounds of 60 second
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. You will then further engage your core to bring your knees to your chest to hold a bent knee v-stand position.
Goal: 2 rounds of 30 second holds per round
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 2 rounds of 8 kickbacks
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: 2 rounds of 10 reps per side (no holds)
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.
Goal: 2 rounds of 8 reps each side
Description: Hang from your pull up bar or rings in a tucked up position with your knees as tight as you can get them to your chest. Straighten your knees into an L extension then return to a tucked up position.
Goal: 2 rounds of 10 reps
Description: Work this move to stretch your legs and hips focusing on controlled movements and hold times
Goal: 2 rounds 30 second holds per round
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 2 rounds of 10 push ups.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg.
Description: Pike and lift legs up, holding on to calf or as close to ankles as possible.
Goal: 2 rounds, 2 reps, 30 second holds
Description: Start in a deep squat position with your arms on your ears. You will then work to jump as seen in this demo to then land back into the deep squat. Use the deep squat position as your rest position between reps
Goal: 2 rounds of 3 reps, 5 second hold per rep