ENJOY YOUR TRAINING!
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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 JC! 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training. Goal: 10 second holds, 5 reps per move
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: 3 Rounds of 5 reps WITH 10 SECOND HOLDS
Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.
Goal: 3 rounds of 10 reps
Description: Start in the horse stance squat with your back against the wall (hips and knees at 90 degrees.) Make sure you keep that nice turtle shell pushed against the wall.
Goal: 3 rounds of 3 wall sits with 15-30 sec holds.
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 3 rounds of 8 reps
Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. *Keep elbows close to side as much as possible to maximize triceps engagement.
Goal: 3 rounds of 10 reps per round.
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 HOLDING THE PULL UP TO CHEST x 5 seconds then step back onto the step.
Goal: 3 rounds of 7 holds for 5 seconds
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.
Goal: 10 sec holds x 5 reps
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 2 reps each leg
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction.
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: This move starts laying on your side with your elbow under you and chest open towards the ceiling. You will then crunch your core lifting your legs, but focusing to bring your elbow to your knees.
*Be sure that you focus on bringing your elbow towards your leg to crunch your core, not lifting your legs too much.
Goal: 3 Rounds of 10 reps per side
Description: this moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.
Goal: 3 rounds of 10 reps.
1. Field goal arms. Squeeze shoulder blades together while lifting elbows up towards the ceiling. Hold this contraction.
2. Squeeze your shoulder blades and elbows down towards your hips then back to field goal position.
Goal: 3 rounds of 5 reps WITH 10 SEC HOLDS.
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 5 reps.
Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.
Goal: 3 Rounds of 5 reps each leg.
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.
*Unweighted only!*
Goal: 10 body rolls slow and controlled
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds 3 reps per side
Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.
Goal: 3 reps each leg with 15 sec holds
Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction and keep your knee straight. Raise and lower your leg as far as you can while making sure only your hip joint is moving.
STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.
Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction as you bend your knee to 90 degs. Use your arms to keep your thigh at the correct height. Straighten and bend your knee while making sure only your knee joint is moving.
STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.