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 James! 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 MINUTES 3-5 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!
Pick 3 exercises to perform as a warm-up prior to each workout!
Description: Start in a tall plank position with core engaged. Perform scapular protaction and retraction while keeping elbows straight.
Goal: 1 round of 15 reps
Description: Start in a tall plank position with core engaged. Pull shoulder blades up to ears, then push shoulder blades down.
Goal: 1 round of 15 reps each direction
Description: Hold onto something for balance support. Start by pointing your toes outward a little then come up onto your toes. As you perform the calf raise, try to tilt the increase of your foot upward (like a dancer).
Goal: 12-15 reps
Description: This move starts by your palm facing out holding onto a resistance band. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Externally rotate your shoulders to pull your hands apart from each other.
Goal: 10 reps each side
Description: Stand on one end of the resistance band. Hold the other end in both of your hands. Lift the band with straight arms up and diagonally across your body following it with your shoulders and head.
Goal: 10 reps each side
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.
Goal: 15 reps
Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the opposite direction then tilt your nose down towards the floor.
Goal: 15 sec holds x 4 reps each side
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.
Goal: 3 rounds of 10 reps each leg
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 8 reps each direction
Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.
Goal: 3 rounds of 8 reps each side
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 8 reps each leg
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 3-5 reps per leg
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 8 reps each side
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches
*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*
Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.
Goal: 3 rounds of 10 reps
Description: Perform a chin up on rings using feet for support as needed.
Goal: 3 rounds of 3-5 reps
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds of 8 reps each side
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.
Goal: 3 rounds of 8 reps each side
Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.
Goal: 3 rounds of 8 reps each side
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 1-2 reps
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Rock in this position for 30 seconds.
Goal: 3 rounds x 60 seconds
Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.
Goal: 3 rounds of 6 reps
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
Goal: 3 rounds of 3 reps x 10 second holds