ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Jeremy! 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!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine.
Goal: 3 rounds of 3 reps x 10 second holds
Description: Lift your hips with legs wide and pulse legs up and down
Goal: 3 rounds of 5 reps for rocks and 3 rounds of 5 reps for rotations
Goal: 3 rounds of 7 reps per side
Extra Notes: You might not hit all 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Work on holding your core active to keep your back supported.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 Rounds, 10 reps
Goal: 3 rounds of 10 reps
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: Work this move to maximize your core engagement and arm strength.
Goal: 3 rounds of 3 reps per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video to perform this move. Focus on shoulder engagement and holding the legs stable
Goal: 3 rounds of 10 shifts per side
Description: Start in a frog position. You will then engage your core as you work to lift your hips while pushing through your arms to straighten them while you kick your feet out behind you. Work to complete this move being able to lift up and then return to start without falling
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold the L position and work on moving your body through a full circle
Goal: 3 rounds of 4 reps per direction
Description: Be sure to engage your glutes and core. Don’t let your arms or legs touch the ground.
Goal: 3 Rounds, 10 reps per direction
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: Be sure to engage your glutes and core. Focus on lifting the hips to transition between sides.
Goal: 15 reps per direction
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!