ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Greg! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Only do the wrist mobility on your knees!
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
Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.
Description: Do this warm-up on your knees, now your feet.
Goal: 1 round of 10 reps of each movement
Description: Start on hands and knees holding a resistance band at hands with loop at foot. You will then engage your core for the turtle shell back before lifting your leg up directly behind you. From there you will straighten your knee by kicking up and OUT. Return to starting position and repeat.
Goal: 1 round of 25 reps per side
Description: You will be more open at your knees than this woman. Be sure to work on getting your pelvis flat as well as your shoulders
Goal: 1 round of 3 reps with 30 second holds each leg.
DESCRIPTION: You will lay over your bench with torso on bench, legs off. You will then bend 1 of your knees keeping the other straight and squeeze your glutes to lift your knees higher than the bench. BE SURE TO NOT ARCH THROUGH YOUR BACK. Your glutes should be active, not your back/chest and shoulders
Goal: 1 round of 2 reps of 20 second holds per side with 15 sec rest between holds
Description: Start in a plank position. You will then move your body in circles over your shoulders being sure to engage your shoulder muscles to move you. And stay in the range of motion you can comfortably move yourself through.
Goal: 1 round of 15 reps each direction
Description: Hold your legs and body straight with your 1 leg on the bench and other leg held by core off bench, squeezing your glutes to support you as you row with your arms.
Goal: 1 round of 25 reps
Description: Focus on core control to slowly lower your hips without using your shoulders to do the work.
Goal: 1 round of 10 reps
Description: Goal is to move quickly and just tap your feet on the bench for this move.
Goal: 1 Round, 3 minute timer with 45 seconds on, 15 seconds rest
Description: Walk forward like a cat on a wire focusing on keeping your hands and feet on the “wire” keeping your legs straight to stretch your legs and lower back as you work your shoulder and core strength.
Goal: 1 Round, 25 reps.
Extra Notes: You might not hit 25 rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Your goal is to hold your legs up the entire time as you hold your core active and push through your arms so your triceps are working hard.
Goal: 1 Round, 25 reps.
Extra Notes: You might not hit 25 rep, 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 with the goal of working on balance and using your glutes to stabilize you throughout. Do not put your foot down in between
Goal: 1 round, 15 reps per side
Goal: 1 round, 25 reps per side
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round 3 reps of 45 second hold with 15 second rest between
Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves.
Goal: 1 round. 20 second holds x 3 reps each leg
Description: Start in an L position. You will hold your hips up and then walk your hands forward as your feet slide forward
Goal: 1 round of 24 hand walks.
Extra Notes: You might not hit 24 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Place feet on raised bench holding a 5 pound weight with arms on ears you will complete lifts to reach your hands to your feet.
**DO NOT USE MOMENTUM**
Goal: 1 rounds of 25 reps
Description: Start in a horse stance squat with a band around your knees. You will then hold that horse stance as you side-step 1 direction leading with your heels, not your toes
Goal: 1 round, 20 reps each direction
Goal: 1 round, 25 reps
Goal: 1 round, 20 reps
Goal: 1 round, 25 reps