Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jason! 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 ~45-60 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!
Form over number of reps always! Listen to your body!
Description: Cross your leg and stretch into your hip as we have been working the pretzel stretch
Goal: 20 second holds x 3 reps each side.
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
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Get into a plank position with your feet on the ball holding your core active in a “turtle shell” back. You will then roll your body down and up to open the shoulders.
Goal: 25 reps total
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.
Goal: 20 reps.
Description: Lower into a wall squat holding your core engaged to keep the lower back flat against the wall. Then you will lift your arms up and down as high as you can to stretch your lats as you hold the squat.
Goal: Total time of 1 minute
Description: Work to bring your knees tight to your chest working your core as well as your hanging tolerance.
Goal: 15 reps
Description: Hold as long as you can attempting to keep your body as straight as possible.
Goal: 5 reps
Description: Work this move on your hands with feet on your yoga ball. Focus on holding your core tight throughout to not allow your back to arch
Goal: 25 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. You will then work to shift your weight back and forth between the 2 sides. DO THIS MOVEMENT FACING A WALL TO MAXIMIZE YOUR GLUTES ENGAGEMENT.
Goal: 15 reps each side
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 12 reps
Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 15 reps
Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 15 reps.
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 10 reps of scapular pull-ups
Description: Start in a piked elbow plank position. You will then engage your lower core to tuck your pelvis and shift to a plank position then return back to the piked position.
Goal: 25 reps
Description: Work this move focusing on pelvis control and core engagement to hold your pelvis stable.
Goal: 15 reps per side