ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 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: Start in a squat position with feet wider than hips. You will then place your hands between your feet working to bring them in line if not behind the line of your feet. you will keep your elbows bent as you squat down to open your hips while you work to slide your feet forward to lift 1 leg out in front of you to the best of your ability.
Goal: 2 rounds of 30 second holds
Description: Focus on core engagement to stabilize your back and pelvis as you work your leg flexibility in this move. Work to not let the lifted leg touch the ground between reps as you walk out to get some cardio workouts as well.
Goal: 2 rounds of 8 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: Work on balancing on your hands by getting into this frog position working to hold the position through core and shoulder engagement
Goal: 2 rounds 30 second holds per round
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 30 seconds per side per round
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 2 rounds of 8 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: 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
Description: Follow this demo video to work your core compression and hip range of motion.
Goal: 2 rounds of 5 reps per leg