ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Hamish! 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 this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: This move starts by laying on your back with wrists near wall. You will then lift your hips first into a hip bridge, then push through your hands to lift your shoulders as you push through your heels to shift your weight towards your arms. You will then work on twisting in and out of the bridge as seen in this demo
Goal: 3 Rounds, 5 reps each direction
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk into a handstand against the wall with STOMACH TO WALL. You will hold a hollow body position as you complete push-ups
Goal: 3 Rounds, 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start in a plank position with hands facing forward and slightly outwards. From there, you will walk your feet a little bit forward to allow your core to fully engage into a turtle shell back. As you do this, you will shift your weight forward to work into a planched position (as shown in video). Do this move where you lift 1 leg onto a raised surface and then bring the other foot to in line with the lifted leg.
Goal: 3 rounds of 4 reps of 15 second holds per rep with 10 second rest between reps
Extra Notes: You might not hit 15 seconds each rep, 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 by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean into the frog position. From there you will work to lift 1 leg off your elbow at a time.
Goal: 3 rounds of 10 reps per side
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: Start laying on your back holding onto a surface that won’t move. You will then lift your whole body up and work to lower the body back to the floor and repeat.
Goal: 3 rounds of 8 reps
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 move starts by leaning forward and allowing your hands to reach the ground with your legs straight. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, 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 laying on the ground on your back with legs straddled. You will then engage your core to hold a hollow body position with legs straddled as demoed in this video.
Goal: 3 Rounds, 60 second holds
Extra Notes: You might not hit 60 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this same movement, but laying on your back. Your goal is to not let your shoulders leave the floor and not arch your back to bring your legs back to center
Goal: 3 rounds of 10 reps per side
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: You will sitting on the floor with knees tucked tight to chest which will engage your core. From there you will place your hands on the ground and lift your hips to then swing them forward through triceps engagement as well as posterior deltoid and core. Do not allow your feet to touch the ground
Goal: 3 rounds of 20 scoots
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on the depth of your 1 leg squats by following this demo video
Goal: 3 rounds of 10 reps per side
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: You will complete the squat as seen here, however you will hold the lifted leg at the inner foot with the same hand as the lifted leg (right leg, right hand and vice versa)
Goal: 3 rounds of 10 reps per 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: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.
Goal: 1 round of 15 reps.
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position with feet on a raised surface. You will then walk your hands in so that you are piked up working to stack hips over your shoulders. From there you will work push-ups trying to touch your head to the floor each rep
Goal: 3 rounds of 8 reps
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 move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. You will slide your feet to bend your knees to your chest then squeeze your shoulder blades down and together to lift feet off ground before returning to the L position.
Goal: 3 rounds of 10 reps
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: Start in a super low horse stance squat. You will then position your hands between your legs, behind the line of your feet. You will then work to slide your feet forward into a stalder position.
Goal: 3 Rounds, 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a handstand on the wall. You will work to stack your hips over your shoulders to then lower your knees to your elbows into a frog position.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to work your core both front and back.
Goal: 3 rounds of 10 reps per direction
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!