Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Harley! 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Lay on your back bringing your knee to your chest, keeping the other leg straight and flat on the ground. From there you will work to straighten to the bent knee to stretch the hamstring there.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 2 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: Balance into a frog stand working to keep your legs against your arms with your core strength. Once you have balanced for a couple seconds, use your shoulders, glutes and core to kick back to land in a plank position as seen in this demo.
Goal: 3 Rounds, 10 reps
Goal: 3 rounds of 30 seconds of rocking
Extra Notes: You might not hit 30 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: Be sure to squeeze your glutes to hold your hips and keep the back from compensating for your glutes as you rotate from a piked push-up position to table and back
Goal: 3 rounds of 10 reps each direction
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: Lift your legs by bringing your knees tight to your chest in hanging using your core to lift your knees to your chest. Don’t swing. You will then hold that tucked position and rotate right and left to work your obliques and shoulder muscles
Goal: 3 rounds of 8 reps per direction
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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. 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, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 2 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: Follow this demo video to work your hip range of motion and strength
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 in a piked plank position with 1 leg lifted. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 3 rounds of 8 reps per leg.
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: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 3 rounds of 10 rolls each 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!
Description: Walk up wall with stomach facing the wall.
Goal: 3 rounds of 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 movement to work on your posterior chain mobility. ONLY WORK THE MOVEMENT FROM THE FLOOR AT THIS TIME
Goal: 3 rounds of 10 reps
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!
Description: Start in a plank with your feet on a raised surface. You will then complete push-ups as you bring 1 knee to the same side’s triceps and back as seen in this demo.
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: Focus on core engagement to lift your hip and kiss your knees. Keep your feet on the ground.
Goal: 3 rounds, 5 reps with 3 second holds per rep
Description: Hanging from your rafters come into a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 10 reps
Description: Follow this video to work your hip mobility and control for rotational movements. Focus on your pelvis rotating a full 180 degrees as you spin on your feet allowing the knees to follow the feet. ALL the rotation should be coming from your hips.
Goal: 3 Rounds, 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!