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 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.
Goal: 1 round of each move, 10 second holds per move
15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another.
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then 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 then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds of 5 push-ups each side
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 10 reps
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 3 rounds of 10 lifts each leg.
Description: This move is a great body awareness and flexibililty duo. Maintain balance on one leg while placing a rod (broom handle, stretch out/yoga strap, etc.) on the bottom of your other foot. Extend your knee to feel a hamstring/posterior chain stretch.
Goal: 30 sec of balance x 2 reps each leg
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 1 leg up off the elbows and return with control.
Goal: 3 rounds of 10 reps per leg.
Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.
Goal: 3 rounds of 8 reps each side
Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.
Goal: 3 rounds of 1 min practice each direction.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 3 rounds of 8 reps each direction
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 8 reps each leg
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 5 reps each direction.
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 15 sec holds x 4 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.
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 5 reps with 10 sec holds
15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another.
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.
Goal: 3 rounds of 5 attempts each arm
Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.
Goal: 3 rounds of 10 reps each side.
Description: Begin in a pike. Attempt to keep your body in this position while doing a 360 degree turn.
Goal: 3 rounds of 5 reps each direction.
Description: Follow this video to learn how to do a Valdez. Start off slow and your work your way up into bigger moves.
Goal: 3 rounds of 3 attempts each direction
Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 3 rounds of 10 push ups.
Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.
Goal: 3 rounds of 5 reps each leg.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 5 reps each arm with 15 sec holds