Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fred! 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!
Form over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training 10 REPS OR 10 SECOND HOLDS PER MOVE
Description: Work to keep your hips level (higher than in this video) as you move your legs
Goal: 3 rounds of 5 reps
Description: Start in a plank with feet near the wall. You will then walk into a handstand position as close to the wall as you can safely walk back out.
Goal: 3 rounds of 8 reps.
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 5 reps each leg
Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank.
Goal: 3 rounds of 5 reps
Description: Hold as long as you can attempting to keep your body as straight as possible.
Goal: 3 rounds of 3 reps
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds 5 reps
Description: Start lying on your back then push up to a hip bridge position with 1 leg raised focusing on glute activation to lift the hips
Goal: 3 rounds of 8 reps per side
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. You will then work to shift your weight back and forth between the 2 sides. DO THIS MOVEMENT FACING A WALL TO MAXIMIZE YOUR GLUTES ENGAGEMENT.
Goal: 3 rounds of 8 reps each direction
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 3 reps per leg.
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 5 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: Work your control for a handstand kick-up. Only kick as high as you can control back down to the starting lunge
Goal: 3 rounds of 8 reps per side
Description: Begin with your feet on your yoga block. You will then set yourself up as shown in this demo and engage your core to bring your knees to your chest and hold.
Goal: 3 rounds of 3 reps with 10 secon holds per rep
Description: Put your feet on your block in the middle of the block. You will then walk your hands around the block as shown in this demo being sure to keep arms engaged without bending your elbows.
Goal: 3 rounds of 3 circles per direction.
Description: Work on your horse stance depth keeping your hips and knees in line with each other.
Goal: 3 rounds of 60 second holds
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: 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 4 reps per side
Description: Work to find the balance point and squeezing your glutes to lift your legs.
Goal: 3 rounds of 5 reps per leg