Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Edward! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Only work the moves that you can complete without hip pain. Goal is to lessen levers and work the positions without ANY pain.
Description: Work on core engagement to support yourself for this move
Goal: 3 rounds of 8 reps each direction
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit 7 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Have your feet on a raised surface for this move (like your couch)
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 8 reps
Description: Work this move with your back to the wall to support your legs while you engage your core and hips.
Goal: 4 Rounds, 10 reps each direction
Extra Notes: You might not hit 10 steps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your shoulder and glutes for this movement.
Goal: 4 rounds of 4 rotations each direction
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to stretch your hips and strengthen them at the same time
Goal: 4 rounds of 7 reps per side
Extra Notes: You might not hit 30 secs every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on your core compression for this move
Goal: 3 rounds of 8 reps with an 8 second hold per rep
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 30 seconds
Goal: 3 rounds of 10 reps
Goal: 3 rounds of 10 reps per side (CAN BE DONE ON ELBOWS OR HANDS)
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 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 of 3 reps with 10 second holds per rep
Extra Notes: Use 2 yoga blocks for your feet. You might not hit 8 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 of 15 per side
Extra Notes: You might not hit 15 reps each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 2 reps per direction
Extra Notes: You might not hit 2 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, max hang time with intermittent pulling