Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Dylan! 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 2 reps.
Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lift your legs into a v-stand (legs straight). You will then scoot forward working to hold the v-stand position as you scoot. Don’t let your feet touch the ground as you scoot.
Goal: 3 rounds, 15 scoots
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.
Goal: 3 rounds of 8 push-ups
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, 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 legs straddled. You will then shift your weight forward as you lift your hips using your core to increase weightbearing through your hands. Hold this position for prescribed time.
Goal: 3 rounds of 30 second holds twice with 10 sec rest between reps.
Extra Notes: You might not hit 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to bring hips over shoulders for as long as possible
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 Rounds, 10 reps (1 rep is where you hand the block off to your feet then back to your hands.)
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 30 sec holds x 4 reps each leg
Description: Follow this video to work your ankle, pelvis, core and shoulder control.
Goal: 3 rounds 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: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 5 reps each leg.
Round 1: single leg on dumbbells
Round 2: both legs on dumbbells
Round 3: single leg NO dumbbells
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 8 reps for as long as you can hold.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.
YOU CAN ALSO DO THIS AS THE SWIM WE DID IN THE CALL
Goal: 3 Rounds of 10 reps.
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both knees off the floor.
Goal: 3 rounds of 5 attempts each arm
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.
REMEMBER YOU CAN DO THIS WITH YOUR HANDS ON BLOCKS LIKE WE TRIED IN THE CALL
Goal: 3 rounds of 2 reps per leg