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: Work this hip movement with you in sitting to work on the hip mobility
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 to keep your hand (not elbow) pushing against 1 knee as you straighten the other arm and leg as seen in this demo.
Goal: 7 reps per side.
Description: Hold your turtle shell back with your weight forward before you complete push-ups as shown in this demo
Goal: 20 reps total
Description: Hold as long as you can attempting to keep your body as straight as possible.
Goal: 5 reps
Description: Start on the floor with your arms straight out the side (this demo shows at ears above head). You will then lift by squeezing your shoulder blades together to lift arms
Goal: 15 reps
Description: Get into a regular tall plank with a turtle shell back. You will then walk your feet a bit forward to allow you to shift your body forward increasing weight through your hands while keeping your core engaged.
Goal: 2 reps of 30 second holds per rep
Description: Bring knees to triceps and lean forward using your core and shoulders to hold the balance to keep feet off the floor
Goal: 2 reps of 15 second holds per rep
Description: Hang from your pull up bar you will engage your core to enter a tucked-up position. Hold this for the prescribed amount of time (NO WEIGHT!)
Goal: 2 reps up to 30 seconds
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: Start in a piked 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