Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Eli! 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 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training. Goal: 10 second holds, 5 reps per move
Hold each stretch 4 reps x 20-30 seconds each side
Description: Begin in a reverse plank with your hands on the rings. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.
Goal: 3 rounds of 10 reps
Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 3 rounds of 5 reps
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 8 reps each side
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3 rounds of 3 reps
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.
*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*
Goal: 1 round of 4 reps each leg x 15 second holds
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: 3 rounds of 3 kickbacks
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 8 reps each direction
Description: Begin with your feet on a raised 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. Once you have mastered that, elevate your feet higher. Eventual goal is for your hips to be stacked over your shoulders.
Goal: 3 rounds of 8 push ups
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 1 round of 3 reps per side x15 second holds
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 10 reps
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 3 rounds of 5 reps x 5 second holds
Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.
Goal: 3 rounds of 5 reps
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 1 round of 2 reps each side x 30 second holds
Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.
Goal: 3 rounds of 10 pulses
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds of 8 reps each side
Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*
Goal: 3 rounds of 5-8 reps
Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.
Goal: 1 round of3 reps each leg x 15 second holds