Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fracka! 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 ~45-60 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.
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 2 reps each leg.
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 3 rep with 20 second hold per rep
Description: Sitting on the ground with knees bent and feet flat on the ground. You will then lift 1 leg so that the shin is parallel to the ground as you rotate your trunk so your opposite hand reaches for the lifted foot. You will then lower the leg as you return to starting point to repeat on the opposite side.
Goal: 12 reps per side
Description: Begin in a horse stance squat. Maintain the depth of your squat as you rotate to face the opposite directions, by stepping forward with the trailing leg.
Goal: 10 turns each way
Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 30 rocks.
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arm and both legs to achieve the split table
Goal: 8 reps each leg
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.
Goal: 5 reps each leg.
Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.
Goal: 10 reps each leg
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground.
Goal: 3 rep with 10 sec hold per foot
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 12 reps each leg.
Description: Begin with one leg straight and toe pointed towards the ground. Draw a half circle with your toes until the leg is fully behind you.
Goal: 20 pulses each leg.
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 WITH YOUR FEET LANDING ON A SMALL BOX. Assure your core is intact to keep your lower back from arching.
Goal: 8 kickbacks
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 15 reps
Description: This move begins with you laying on your side. You will cross your top leg up and over your bottom leg for balance support. You will then raise and lower your bottom leg by contracting your inner thigh.
Goal: 15 reps per leg
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor as deep as you can go.
Goal: 16 push ups (8 per leg)
Description: Laying on your back with feet flat on the floor. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Reach in an upward diagonal over your head.
Goal: 12 reps per side
Description: Start in sitting with legs wide on an elevated surface. You will then place your hands in between your legs. 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 extend your legs straight.
Goal: 20 reps
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.
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: 15 second holds x 2 reps per side