ENJOY YOUR TRAINING!
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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 Francisc! 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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Follow along with this video for a full-body flexibility training.
Goal: 10 reps if reps, 10 second holds if holds
Description: Complete this video for a solid wrist warm-up.
Goal: 1 round at start of workout for warm-up with 10 reps per move.
Description: This is a stretch specifically for your shoulders.
Goal: 4 reps of 15-20 second holds
Description: Work this move each day to work on your core strength.
Goal: 25 rocks per day
Goal: 1-3 reps/day
Goal: 1-3 reps/day
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 15 sec holds x 3 reps
Description: Complete a pike to table while holding 1 leg in the air throughout as seen in this demo video.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 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: Work this movement to work your obliques and shoulders. Use a shorter block than is in the demo video.
Goal: 3 rounds of 8 reps each direction
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: Follow this video to work your hip range of motion, shoulder strength and core engagement.
Goal: 3 rounds of 5 reps per side
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: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. Start this move by bending your knees to lessen pressure on core while still holding it active. You will then hold this position for the prescribed time.
Goal: 3 rounds of 30 seconds total time hold
Extra Notes: You might not hit 30 seconds total time, 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 your back with hands at shoulders above your head, knees bent and feet flat on the floor. From there you will push up into a bridge position working to engage your glutes and core to stabilize your trunk.
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 the floor with 1 knee bent as the butterfly and the other leg straight out in front of you. You will take the bent knee foot and place it on the lower thigh of the straight leg. You will then lean forward over your legs pushing the bent knee down as you stretch your hips.
Goal: 1 round of 30 second holds per side.
Extra Notes: You might not hit 30 seconds each side, 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 flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift the legs off the elbows and return with control.
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: Work this move to work your hip range of motion and cardio.
Goal: 3 rounds of 20 reps each leg
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use the weight bar instead of rings to work this move. FOCUS on not arching your back as you pull.
Goal: 3 Rounds, 10 reps per round
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: You will engage your core to hold the L position as you rock your legs towards a v-stand position on the dip bars are your gym.
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: Work this move to stretch your hips like the figure 4 stretch in an active way. Follow this vid as the demo.
Goal: 3 Rounds, 8 reps per side.
Extra Notes: You might not hit 8 reps each side, 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 your shoulders and core.
Goal: 3 Rounds, 2 reps
Extra Notes: You might not hit 2 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 the floor with your feet on a raised surface (yoga ball rack). You will then push your hips off the floor with your hands and hold them there as you work to lift 1 leg off the raised surface at a time trying to “kiss your knees” each rep
Goal: 3 Rounds, 10 reps per side round.
Extra Notes: You might not hit 10 reps every round or even do all 3 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 lunged elbow plank position with hands flat on the floor. You will then kick working to get your feet to touch the wall behind you by opening your shoulders. WHICHEVER LEG IS STRAIGHT IS THE ONE TO TOUCH THE WALL FIRST
Goal: 3 rounds of 5 reps per side
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!
Goal: 3 Rounds, 1 minute hold times
Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!