ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Eric! 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start in sitting. You will then use your core to bring your chest forward towards your knees as you work to shift your weight forward to then use glutes to come to low squat. Complete partial squat, than return to sitting by lowering yourself slowly with other hand. Be sure that your feet stay flat to the ground.
Goal: 4 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps each round of even 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: Laying on the floor with a yoga ball or large pillow between your feet. You will then squeeze your glutes strongly to work to lift the ball/pillow off the floor. NO BACK ARCHING AND NO KNEE BENDING.
Goal: 4 rounds of 10 reps
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: Start with hands on the ground bringing legs in so that thighs rest on elbows. You will then lean forward while engaging your core to hold hips high.
Goal: 4 rounds of 2 reps of 30 second holds per rep.
Extra Notes: You might not hit 30 seconds 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: Start by walking up the wall into a handstand position. You will then work to bring your hips forward as you bend your elbows, tucking your chin to roll away from the wall.
**GO SLOW! This is not a speed movement, It is all about the control.
Goal: 4 rounds of 3 reps
Extra Notes: You might not hit 3 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: Set yourself up with hands near wall so that as you push up into the bridge position you can push through your feet to get forearms to the wall.
Goal: 4 rounds of 8 reps
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!
Description: Arms are more for balance, not to force your legs close to your chest
Goal: 4 rounds of 30 second holds
Extra Notes: You might not hit 30 seconds 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up
DESCRIPTION: This move starts by laying on your back with one leg bent to 90-90 and foot flat on the wall. You will then cross the other leg with the ankle at the knee of the 90-90 leg. You will then push the crossed-leg’s knee towards the wall, not allowing the pelvis to lift or rotate. Repeat on opposite side
Goal: 1 round of 3 reps per side w/15 sec holds per rep
Extra Notes: You might not hit 15 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: 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. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.
Goal: 4 Rounds, 8 reps per leg, per round.
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!
Description: Place your feet on a raised surface and walk hands in so that you are in a piked position, working to get your hips over your shoulders. From there you will complete push-ups working to not let your elbows flare out from body.
Goal: 4 Rounds, 10 reps
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: 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: 4 rounds of 4 reps.
Extra Notes: You might not hit 4 reps per round, or even complete 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: This move starts leaning backwards with legs straight (feet positioned directly under the rings.) You will then complete a row so that your hands are near your armpits. You will then complete a dip to finish the muscle-up, then will lower yourself back to starting position.
Goal: 4 rounds of 8 reps.
Extra Notes: You might not hit 8 reps per round, or even complete 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: These 2 moves will target the 2 muscles of the calves. Be sure to maximize these stretches to work the range of motion in the ankles.
Goal: 1 round of 3 reps per move with 30 second holds per rep.
Extra Notes: You might not hit 30 seconds per rep, or even complete all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work on flares around the world being sure to lessen the weight through your feet/hips and push through arms as much as possible.
Goal: 4 rounds of 4 reps per direction.
Extra Notes: You might not hit 4 reps per round, or even complete 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: Start in a deep squat with hands between legs working to bring your hands to behind the line of your heels. You will work to engage your core to keep your hips up while working to lift a leg (or both when able)
Goal: 4 rounds of 15 second holds working to lift legs off the ground as often as you can.
Extra Notes: You might not hit 8 reps per round, or even complete 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: Start in front of a vertical surface (door frame, weight stand, etc) and take 1 leg placing the ankle of that leg on the opposite knee. You will then squat down to about 90 degrees to work hip range of motion without causing knee pain.
Goal: 4 Rounds, 10 reps per side per round
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: Start in the horse stance squat (hips and knees near 90 degrees.) You will then step out with 1 leg working to hold your pelvis and hips stable while working your knee control. You will then step back to starting position and then repeat on the opposite side.
Goal: 4 Rounds, 10 reps per side per round
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!