Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Holger! Here’s your custom program which includes 2 days’ worth of exercises. 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 with 10-30 second holds for any holds. Go slowly and gently.
Description: This move starts by placing your hands on a table or a chair facing the hands backwards. You will then lean over your hands and complete a push-up keeping your elbows near your body. The goal here is to lower your body so that your hands are in line with your belly button to work your triceps.
Focus on holding your core tight with your pelvis rotated slightly backwards to keep a rounded posture to support your back.
Goal: 4 Rounds, 8 reps per round
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, 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 a table or a chair with the hands overlapping each other. You will then lean over your hands and complete a push-up keeping your elbows near your body. The goal here is to lower your body so that your hands are in line with your lower rib cage.
Focus on holding your core tight with your pelvis rotated slightly backwards to keep a rounded posture to support your back.
Goal: 4 Rounds, 8 reps per round
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, 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 sitting upright with good posture. Holding an elastic exercise band, place 1 end under the same thigh as the arm that is being worked while you hold the other end with your hand. Then, holding your elbow at a 45 degree angle from your side, rotate your shoulder so your hand goes from straight forward to upward and backwards, maintaining the elbow at 90 degrees of flexion.
Goal: 4 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, 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 sitting upright with good posture. Holding an elastic exercise band, place 1 end under the same thigh as the arm that is being worked while you hold the other end with your hand. Then, lift arm out to side as high as you can towards head with thumb pointing upward. Be sure to slowly lower arm back to starting position
Goal: 4 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, 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 floor with knees bent, feet flat and hands on the floor. You will then lift your bottom off the floor by squeezing your glutes strongly working to attain a flat table position.
Goal: 4 Rounds, 2 reps with 15 second holds per rep
Extra Notes: You might not hit 2 reps every round or even do all 4 rounds, 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 with legs wide, hands on the floor. As you become stronger you will move your feet more in alignment with your feet. As you are working this hold you will engage your core to bring your hips more over your shoulders while you lean forward increasing weight through your arms.
Goal: 1 round of 5 reps as follows: 30 sec hold, 15 sec rest.
Description: This move starts on hands and knees with knees between your hands. You will then contract your core to bring your knees to your chest.
Goal: 4 rounds of 8 reps
Description: Start laying on the floor with 1 foot on wall, knees and hips at 90 degrees. You will then cross the other leg across so that the ankle lays in the knee of the wall leg. You will then push the knee of the crossed leg towards wall stretching your hip.
Goal: 1 round of 3 reps with 20 second holds per rep per side.
Extra Notes: You might not hit 20 seconds every rep or even do all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 4 rounds of 5 rolls
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, 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.
Goal: 4 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold your core active throughout, don’t sag.
Goal: 4 Rounds, 20 seconds of walking
Extra Notes: You might not hit 20 seconds every round or even do all 4 rounds, 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 feet at about width of shoulders. Then squat as low as possible keeping your feet flat. Hold onto something in front of you to allow you squat deeper working your hip and ankle range of motion.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, 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 core engaged. You will then step forward so that your feet align with your hands 1 leg at a time. You will then step back to the plank position being sure that your core stays engaged and your back does not arch at any point.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!