Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jeff! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Goal: 10 reps of each move or 10 second holds
Goal: 10 reps of each move or 10 second holds
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: 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: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 15 sec holds x 3 reps.
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: 20 second hold x 2 reps each leg
Description: Work this movement to allow your hamstrings to work without overworking them
Goal: 3 rounds of 8 reps
Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 3 rounds of 2 handstands
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 8 reps.
Description: Start with feet on wall, slightly straddled. You will then walk back bringing butt to heels and then rock forward to attain a planche position.
Goal: 3 rounds of 5 reps
Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.
Goal: *AT END OF WORKOUT* 2 reps with 60 sec hold
Description: Balance into a frog position. You will then engage your core and triceps to extend your elbows as you hold your knees to your triceps into an elbow planche. Return to frog and repeat without putting your feet down.
Goal: 3 rounds of 5 reps
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. 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 straighten both legs.
Goal: 3 rounds of 8 reps
Description: Work this move as shown focusing on holding your core active as you move your arms
Goal: 3 rounds of 10 reps per side.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with your feet wide as shown in this demo. You will then shift to 1 side working to lowering your bottom to your heel on that side before your transition to the other side.
Goal: 3 rounds of 10 reps per side.
Description: Start in a slightly wider than hips stance. You will then squat down placing your elbows against the inside of your knees. You will then work to push your knees out to work your hip range of motion before you return to standing.
Goal: 3 rounds of 10 reps
Description: Balance into a frog position for then use your glutes and shoulders to lift 1 leg at a time off your triceps. Focus on holding your core active to lift the pelvis first
Goal: 3 rounds of 5 reps each leg
Description: Push into an L position. Then hold your legs as you rock your pelvis through lower core and triceps and shoulder engagement.
Goal: 3 rounds of 10 reps
Goal: 3 rounds of 1 min per round
Description: Hold your core as you complete these forward leaning push-ups
Goal: 3 rounds of 10 reps
Description: Focus on glute engagement to lift your legs with knees bent.
Goal: 3 rounds of 10 reps per side
Goal: 3 rounds of 1 min per round