Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Gary!Ā Hereās your CUSTOM TRAINING PROGRAM.Ā All you have to do is give commitment and a wee bit āo courage. Talk with your coach and the community to keep moving forward and making tremendous progress.Ā Just give us ~45 MINUTES 3-5 days a week to skyrocket your results!Ā
Thanks for being part of the community and weāre looking forward to everything youāre going to achieve!
Form is more important than reps! You might not hit all reps or even do all rounds, thatās ok!Ā It may start small but will build each week to continue to maximize your gains. You got this!
Description: WARM-UP THIS MOVE BY STARTING ON THE FLOOR AND USING A RESISTANCE BAND ACROSS YOUR BODY, THEN MOVE TO THE AIREX. FOCUS TO HOLD YOUR HIPS FACING THE DOOR.
Step onto airex with both feet. You will then work circles with 1 leg behind you as shown in this video.
Goal: 3 rounds of 10 circles each direction for each leg
Description: Alternate stepping up onto the airex.
Goal: 3 rounds of 30 second holds
Description: This move begins laying on your back with your legs straight, pointing up to the ceiling. You will then lower the legs sideways as you work to crunch your core to increase the core engagement.
Goal: 3 rounds of 6 reps each side
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
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 6 reps each side
Description: Get into a piked push-up position. Then work push-ups as seen in this demo video
Goal: 3 rounds of 6 reps
Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your knees to your chest without swinging. Keep shoulders engaged to support yourself at the shoulder joint. Kick one leg out at a time.
Goal: 3 rounds of 5 reps per leg
Description: This move starts in a squatted position with 1 foot starting on airex, other foot to the side of it. You will then touch the floor to deepen the squat, then side-step to opposite side of airex and repeat other direction.
Goal: 3 rounds of 10 reps each direction
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: 1 round of 4 reps x 30 second holds
Description: Start in hanging and work your core to bring your knees between your arms
Goal: 3 rounds of 3 reps
Description: Work this move by getting low to the ground. You will then reach forward with both hands to get into a plank like position. You will then kick both feet and pull your knees forward to be a crouched position to repeat.
Goal: 3 rounds of 8 reps
Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you donāt arch your lower back. The only thing that should be moving is your front leg.
Goal: 1 round of 4 reps each leg x 30 second holds
Goal: 1 round of 4 reps x 20-30 second holds
Goal: 3 rounds of 5 reps for as long of a hold as you can tolerate
Description: Place hands between legs and lift each leg separately.Ā
Goal: 3 rounds of 20 second holds
Description: Start with hands above your head and in a forward bent position with hollowbody spine. Perform walking lunges with knees bent at 90 degree angles then you will lift the back leg up into a crane position before lowering back into lunge.
Goal: 3 rounds of 8 reps each leg
Description: work this move to progress your handstand walking and shoulder strength without feeling like you will fall over.
Goal: 3 rounds of 8 reps each side
Description: Start sitting on floor with legs bent in a V. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom across the floor.
Goal: 3 rounds of 10 scoots
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 3 rounds of 8 reps
Description: Work to not shift side to side when you lift your leg. Instead use your core to lift your knees high
Goal: 3 rounds of 8 reps per leg
Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.
Goal: 3 rounds of 8 reps
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 3 rounds of 6 reps each leg
Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.
Goal: 3 rounds of 8 pulses
Description: Lay on the floor and complete the pulling of your body forward (don’t worry about piking your hips up). This is working the pulling strength for pull-ups
Goal: 3 rounds of 10 reps
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: 1 round of 4 reps each leg x 15 second holdsĀ
Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.
Goal: 3 rounds of 6 reps each side
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, tap 1 foot off the ground.
Goal: 3 rounds of 8 reps each side
Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.
Goal: 3 rounds of 6 reps each side
Description: This move starts in a side plank position. Lift your top leg and top arm together as shown to work your obliques.
Goal: 3 rounds of 8 reps each side
Description: Start sitting on floor with legs bent in a V. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom across the floor.
Goal: 3 rounds of 5 reps per leg
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it out to the side. Do not let your lower back arch.
Goal: 3 rounds 8 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. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 1 round of 4 reps each arm x 15 second holds
Description: Follow the video to strengthen the outside of your hips.
Goal: 3 rounds of 10 reps
Description: This move begins like the elevated mountain climbers with your feet on the couch. From there you will lift 1 leg up behind you as seen in this demo video to engage your core and glutes more. You will only allow your foot to tap the couch each rep, don’t rest the lifted leg on the couch.
Goal: 3 rounds of 8 reps each side
Goal: 3 rounds of 5 repsĀ
Goal: 3 rounds of 5 reps per leg
Description: Start in hanging and work your core to bring your knees between your arms
Goal: 3 rounds of 5 reps
Description: Start on a horse stance squat. You will then rotate 90 degrees allowing your feet to rotate to end in a lunge position. You will then rotate back to starting position and repeat the other direction.
Goal: 3 rounds of 6 reps per leg