Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fernando! 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: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move per side
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 shoulder range of motion. You can do this move with your hands on a door frame.
Goal: Complete 5 reps with 10 second holds per rep
Description: Work this move by engaging your glutes to hold your hips high as you work your shoulder strength to rotate over yourself.
Goal: 3 rounds of 10 reps per direction
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: Start in a plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your feet forward into a pike position. You will then slide your feet out wide before returning to the starting plank position
Goal: 3 rounds of 10 reps
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: Work this move to build your shoulder strength as well as core.
Goal: 3 Rounds, 45 second holds per rep
Extra Notes: You might not hit 45 secs, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold your core active to scoot your hips forward without allowing your feet to touch the ground
Goal: 3 rounds, 12 reps
Description: Place your feet on your table/raised surface and position your body in a piked position. You will work to hold your hips over your shoulders and hands as you walk in circles as seen in this demo video
Goal: 3 rounds of 3 reps each direction
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold the tuck planche with feet on your yoga blocks. You will then do push-ups holding knees tight to chest pushing through your shoulders not letting the elbows bend
Goal: 3 rounds, 8 reps per round
Description: Work your core and lats to hold this position. Draw your knees to your chest and lift hips to attain this position without swinging.
Goal: 3 rounds of 3 reps with 5 second holds per rep
Extra Notes: You might not hit 3 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. You can have your feet in your rings for this move
Goal: 3 rounds of 10 reps.
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: Sit on a raised surface (like a box or bench) and then engage your core to lift your hips and knees up off the surface. You will then work to straighten your knees out into a stalder position without losing the height of the knees.
Goal: 3 rounds of 10 reps
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: 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 50 rocks
Extra Notes: You might not hit 50 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: Focus on lowering your hips over the foot you are squatting on without allowing the heel to pop up. Hold you core throughout and don’t lean forward too much
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: Hold your core with your body in a piked position. Lift 1 leg and do push-ups in this position.
Goal: 3 Rounds, 8 reps per side
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 reps
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: Work this move as shown to work your core for future v-stands.
Goal: 3 Rounds, 30 second holds per round
Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!