Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ed! 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: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: This move starts sitting on the ground, legs straight, feet 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. You will then engage your core further to bring 1 leg up per rep *You can use yoga blocks to help lift a bit higher at the start*
Goal: 1 Round, 8 reps per side with 2 second hold per rep
Description: Lift your hips into a table position and pulse up and down to work your shoulder range of motion and glute engagement
Goal: 1 round of 20 reps
Description: Put your feet on your wall with belly facing wall. Get into a handstand, then let your feet slide down the wall so that your hips are bent at a 90 degree position. Hold here
Goal: 1 round, 5 reps of 5-10 second holds per rep
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: 1 round of 6 reps with 10 sec holds per rep
Description: Work this move as shown in the demo video. Focus on glute engagement to move side to side with glutes engaged to keep hips to not go past the line of your knee and feet each side
Goal: 1 round of 20 reps per side
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Work this movement in hanging. Focus on holding your knees up as high as possible as you straighten them from the crunched position
Goal: 1 round, 25 reps
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: 1 round of 15 reps per side
Description: Work this move either on your yoga ball or on your bench with yoga blocks under your hands to work your hip and core engagement for full stalder position in the future.
Goal: 1 Round, 10 reps per leg
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on shifting to the side instead of just backwards.
Goal: 1 round of 15 reps per side
Description: Focus on starting with hands on the ground and weight shifted forward. Then kick the legs up instead of forward with control. Notice that the bottom leg doesn’t go higher than the hips to allow control back to starting position.
Goal: 1 round, 10 reps per side
Description: For this move, put your hands on the floor and keep them there to stretch your hips. Use your door/wall.
Goal: 1 round of 3 reps per side with 15-30 second holds per rep
Description: Start in a frog stand position with knees outside of arms (thighs to triceps). You will then lean forward and work to lift 1 foot up to increase weight through your hands and arms to balance.
Goal: 1 round of 3 reps with 30 second hold per rep per side
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: 1 round, 3 reps, 20 second holds per rep
Description: Engage your core to bring knees to chest, then lift so they are between your arms holding your hips level with the ground. Hold your hips this high as you work to bring your knees tight from your chest to outside your arms
Goal: 1 round, 6 reps
Description: Work your pull-up holding at the top as you rotate side to side.
Goal: 1 Round x 10 reps (1 rotation each side is 1 rep)
Description: The demo video is the goal. You will start kicking low to work on your hip strength, control and mobility and progress to this video as your kick strength increases.
Goal: 1 round, 10 reps per direction
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Focus on holding your core engaged to walk up and down the wall.
Goal: 1 round of 10 reps
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 5 reps per side with 10 second holds per rep
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
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: 1 Round x10 reps per leg