Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jeremy! Here’s your goal focused program. KILL IT!
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
Description: Start with feet on wall 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.
*Hips should be directly stacked over shoulders*
Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position.
Goal: 5 reps
I know you will likely need to bend your knees a little here but you can still be working on the motion. 🙂
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up.
Pulse the other leg up x 5 reps before switching legs.
Goal: 5 reps leading with each leg
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 5 attempts
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 hold x 4 reps
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.
Goal: 30 sec holds x 2 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.
Goal: 5 body rolls
Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.
Goal: 10 sec hold once in wall split position x 2 reps each leg
Description: This stretch begins seated with the bottoms of your feet together. Bring your feet in close to your body. Use your elbows or hands to push your knees down towards the floor.
Goal: 15 second holds x 3 reps
Extra Notes: If you feel a pinch deep in your hip joint or lower back, stop the stretch and let Bethany know. 🙂