ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 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: This move begins with your back to the wall. Place your hands against the wall with your fingers pointed towards the floor. Take 1-2 steps away from the wall into a “reverse plank” type position. Bend your elbows as much as your shoulders will allow.
Goal: 1 round of 10 reps. Extra
Notes: No popping allowed; please text me if you feel it.
Description: This move starts with both of your palms face up holding onto a resistance band. The closer your hands are together, the more resistance the band will provide. 1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Externally rotate your shoulders to pull your hands apart from each other.
Goal: 1 round of 10 reps.
Extra Notes: No popping allowed; please text me if you feel it.
Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Internally rotate your shoulder to pull your band to your belly button.
Goal: 1 round of 10 reps.
Extra Notes: No popping allowed; please text me if you feel it.
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Goal: 1 round of 5 reps each direction.
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 1 round of 15 reps
Description: Hold the resistance band on the outside of your foot. Pull against the band to tilt the inside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.
Goal: 1 round of 10 reps
Like we talked about on the zoom. Curl the towel towards your heel as many times as you can then flatten the towel out and repeat.
Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.
Goal: 10-15 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 x 5 second holds
Description: Hold a dowel with hands slightly wider than shoulder width apart. Reach arms up overhead as far as you can, then perform trunk rotations keeping arms overhead.
Goal: 8 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: 10-15 reps each side
Description: This move starts in a squatted position as low as you can hold. Without coming out of the squat, step sidewards one direction x 5 feet then return the opposite direction back to your starting spot. That is one rep. Come out of the squat if you need to, if not continue to hold the squat to make it more difficult.
Goal: 12 reps each side
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 4 rounds 5 reps
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 4 rounds of 8 reps each leg
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: 4 rounds of 8 reps each side
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 4 rounds of 3 reps for as long as you can hold
Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.
Goal: 4 rounds of 8 push ups
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.
Goal: 4 rounds of 5 reps
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: 4 rounds of 8 reps
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 4 rounds of 1 min practice each direction
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, hold the leg up in between your arms and pulse the other foot off the ground.
Goal: 4 rounds of 8 reps each side
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 4 rounds of 5 reps.
Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 4 rounds of 5 sweeps per leg
Description: Begin with your feet on the ELEVATED and 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: 4 rounds of 8 push ups
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 4 rounds of 8 reps each direction
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. Lift both feet off the ground at the same time holding the crunch planche.
Goal: 4 rounds of 8 reps
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 4 rounds of 3 reps each leg
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: 4 rounds of 8 reps
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: 4 rounds of 8 reps each side
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: 4 rounds of 8 reps each direction
Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.
Goal: 4 rounds of 10 reps
Description: Perform a full range tricep dip on BARS. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 4 rounds of 5-8 reps