Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Gabriel! 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 x 3-5 reps each.
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips as you engage your core to support your hips lifting
Goal: 3 rounds, 8 reps
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it using your glutes. Do not let your lower back arch.
Goal: 3 rounds 5 reps each leg.
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 10 pulses each leg
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: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 10 reps each direction per round.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps per leg per round.
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 in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch. Goal: 3 rounds of 5 reps each side.
Extra Notes: You might not hit all 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 work lunge and needle kick.
Goal: 1 round of 20 reps per leg.
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 3 rounds of 3 reps.
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 3 rounds of 10 reps each leg.
Extra Notes: You might not hit 10 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: 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: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straighten your knees out while lying down on your back. Then use your core to pull yourself back up into the tucked up position.
Goal: 3 rounds of 10 reps
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 3 rounds of 8 reps
Description: Begin in a table position. Squeeze your core and glutes while you lift one limb at a time as the video shows. Go as slow and controlled as you can.
Goal: 3 rounds of 2 reps each direction.
Description: Work this starting position, then lung to touch the back knee to the floor.
Goal: 3 rounds of 10 reps per leg
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.