Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ethan! 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: 3 rounds of 1-2 attempts
Description: 3 rounds of 1-2 attempts
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: Follow along with this video for a full-body flexibility training
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work on your hip range of motion
Goal: Complete 5 reps per side with 3 second holds per rep
Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.
Goal: 3 Rounds, 5 reps per leg
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!
Description: This move starts in V stand at bars. With hips lifted, squeeze core and lift one leg at a time for additional core engagement.
Goal: 3 rounds, 10 reps each side
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: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.
Goal: 3 rounds of 5 reps
Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch. **DO THIS WITH YOUR FEET ON YOUR YOGA BALL**
Goal: 3 rounds of 10 reps per side
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: Walk up the wall to a handstand with hips stacked over shoulders working to engage your core to hold a hollow body position while in the handstand position. You will then work to complete circles with your legs as shown in this demo video. BE SURE TO START THE CIRCLE TOWARDS THE OPPOSITE LEG FIRST
Goal: 3 rounds of 5 reps per leg
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!
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: From hanging position, pull knees to chest then rotate knees from side to side for oblique activation.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, 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 as shown focusing on holding your core active as you move your arms
Goal: 3 rounds of 10 reps per side.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Perform move as shown in video. Bring feet as far over the head as you can then use momentum to find stalder. Hold stalder position for 3 seconds before repeating move.
Goal: 3 rounds of 15 reps
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout. You will then rock your body with small rocks to maximize core engagement.
Goal: 3 rounds of 25 rocks
Extra Notes: You might not hit 25 rocks each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this move in front of your box
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 along with this video for a shoulder stretching.
Description: Start in hanging position. Pull knees to chest then lift hips up to bring legs through the arms. Once through, keep legs as straight as you can. To reverse, lift the hips back to sky and, with straight legs, go back through the arms and slowly lower down.
Goal: 3 Rounds, 8 reps
Extra Notes: 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!
Description: You will start in a plank position with feet on a yoga ball. You will then roll down working to roll ball to thighs as you hold your core active.
Goal: 3 rounds of 10
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.
Goal: 3 Rounds, 2 reps 30 second holds per rep
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: Get into a frog in front of the wall. You will then work to stack your hips to lift 1 leg at a time as shown in this demo video
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 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: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.
Goal: 3 rounds of 5 reps each arm.