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 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 at least 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 is more important than reps/rounds. Keep clean form and make sure you are activating the muscle groups intended. It may start small but it will build each week. You got this! 🙂
Description: Follow along with this video for a full-body flexibility training.
Goal: 10 second holds x 5 reps per move
Description: Remember to externally rotate your leg so the inside of your foot is facing up.
Goal: 30 reps
Description: Begin on your hands and knees. Tighten your core. Keep your knee bent to 90 degrees as you extend your hip. The bottom of your foot should raise like it is going to touch the ceiling. Make sure to not let your knee extend or your hamstring will take over.
Goal: 20 reps each leg
Description: Hold the hip bridge + pulse your knees in/out
Goal: 3 bridges with 20 in/outs each time
Description: Hold your L-stand with good compression then begin rocking your legs as the video shows. SQUEEZE your shoulder blades down and apart.
Goal: 3 rounds of 5 reps
Goal: 3 rounds of 5 reps each direction.
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.
Goal: 3 rounds of 2 reps with 15 sec holds
Goal: 3 rounds of 5 kicks each leg
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. Press up into a press HS.
Goal: 5 rep max out + GOAL OF 60 SECOND HOLDS
Goal: 5 reps each direction with 5-10 sec holds
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 30 second holds x 4 reps each leg
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 3 reps with 15 seconds of pulsing (try to get lower each time)
Straight arms, work on holding the leg lifts as long as you can.
Goal: 3 rounds of 5 reps
Goal: 3 rounds of 10 reps
3 rounds of 5 reps
Try to reverse down slowly and land in a straddle.
Goal: 3 rounds of 5 reps
Description: Place two blocks between where your hands fall in a handstand. Perform a handstand wall walk up WITH YOUR STOMACH TOWARDS THE WALL. Keep your core tight to not allow an arch in your lower back. With control, weight shift and tap the block with one hand then weight shift the opposite direction and tap the other block with your other hand.
Goal: 3 rounds of 3 taps each hand.
3 rounds of 5 reps
Goal: 30 sec holds x 4 reps
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.
*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*
Goal: 15 second holds x 3 reps each leg
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: 15 second holds x 3 reps each arm