Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Greg! 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 ~30-60 MINUTES 3-6 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: Do these stretches to get your body warmed up and ready to go! ONLY DO THE UPPER BODY STRETCHES
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Lay on the side as seen here with the top leg bent and bottom let straight. You will then engage your inner thigh to lift the leg up as seen in this demo.
Goal: 25 reps per leg
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 1 round, 10 reps per side
Description: Pull as high as you can on your bar and hold it for the prescribed time with your legs slightly straddled using your obliques to rotate your legs.
Goal: 1 round of 5 pull-up reps with 10 seconds of rotations per rep
Description: Only squat as low as is not painful to knee. You will then hold that height as you shift side to side to work your glutes and single leg weight-bearing.
Goal: 1 Round x 15 reps per direction
Description: Focus on holding your hips over your chest and a hollow core position as you work the push-ups
Goal: 1 round of 15 reps
Description: Hold your core active with arms on your ears, knees tight and rock as seen in this demo.
Goal: 1 round, 100 reps
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Lift your feet to the bar in hanging. Hold your torso in that position as you then rotate your legs to wrap around 1 arm.
Goal: 1 round, 10 reps per side
Description: Work your core and shoulder strength here by going from straight support stance to opening as far as you can hold it
Goal: 1 round of 20 reps with 3 second holds per rep
Description: Focus on the depth for this movement. Only work pain-free range of motion with goal to work the depth as shown here in this demo video
Goal: 1 round, 25 reps
Description: Engage your core to bring knees to chest, then lift so they are between your arms holding your hips level with the ground. Hold this torso position through core and lats engagement as you work to straighten your legs out in a straddled position.
Goal: 1 round, 10 reps total
Description: Work your core and shoulder strength and mobility in hips and core for this move
Goal: 1 round of 10 reps of this sequence
Description: Use your punching bag (or something similar) to place between your legs. You will then follow this demo video to complete all reps of the movements..
Goal: 1 round of 2 rounds through this video (10 reps per move)
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Do each position for 1 minute
1 arm right
1 arm left
pike facing wall (toes on)
pike away from wall (butt on)
straddle facing wall
straddle away
planche
hollowback
2 hand crab (feet on wall)
Description: Follow this video to attain a horse stance position. You will then hold this focusing on glute engagement to keep the knees from falling inwards as you keep your hips and knees level with each other.
Goal: 1 round of 2 reps with 60 second holds per rep
Description: Follow this video to attain the foot distance for the snake squat position. You will then shift to 1 side squatting down working to drop your hips to your heels. Then return to the tall position and repeat on the same side. DO ALL REPS ON 1 SIDE BEFORE SWITCHING TO THE OTHER SIDE.
Goal: 1 round of 20 reps per side
Description: Focus on glute engagement and control
Goal: 1 round of 20 reps per side (1 leg forward is 1 side.)
Description: Lift your leg and complete squats. Use your hand to support yourself to lessen pressure on your knee and to give some balance during this movement.
Goal: 1 round of 20 reps per side
Description: Work on deep squat then jumping. Focus on engaging your glutes to support your knees as you complete this movement.
Goal: 1 round of 20 reps