Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jerry! 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 ~30-60 MINUTES 3-6 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 over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) 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 while you work to lift 1 leg off the raised surface at a time.
Goal: 2 Rounds x5 reps per leg
Description: Follow the video to build your shoulder and hip strength and mobility for future full bridges.
Goal: 2 rounds of 10 reps per direction
Description: Start in a piked handstand position with feet on a raised surface. Hold your core active to keep your hips over your shoulders and hands to walk side to side on that surface.
Goal: 2 rounds, 3 reps per direction
Description: Start in a hollow position, then engage your core to bring your knees to your chest and return to the hollow hold.
Goal: 2 rounds of 25 reps
Description: Work this move as shown in the demo video. Focus on glute engagement to move side to side with glutes engaged to keep hips to not go past the line of your knee and feet each side
Goal: 2 rounds of 10 reps per side
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Work this movement in hanging. Focus on holding your knees up as high as possible as you straighten them from the crunched position
Goal: 2 rounds, 10 reps
Description: Work this move focusing on keeping your pelvis over the knee on the ground as you hold the top leg at or above pelvis height to strengthen your glutes.
Goal: 2 rounds of 8 reps per side
Description: Start in a lunged position with hands on the floor. You will then work to kick 1 leg up to put weight through your hands and squeeze your glutes.
Goal: 2 rounds of 8 reps per side
Description: Start in a tuck planche plank position. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head. Lift 1 heel to your bottom and hold as per this demo video
Goal: 2 rounds of 3 reps with 10 sec holds per rep per side
Description: Start in a piked position with hollow body (rounded torso) so your core is engaged. Keep that core active as you work push-ups as shown in this demo.
Goal: 2 rounds of 5 reps per leg
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 do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 2 round, 2 reps, 20 second holds per rep
Description: Engage your core to bring knees to your chest, then hold them there as you rotate them side to side
Goal: 2 rounds, 6 reps per direction
Description: Start in a frog stand position. Hold the frog position for a count of 3, then push through your arms and squeeze your glutes to land in a plank position. Don’t let your core sag as you land in the plank position.
Goal: 2 rounds of 5 reps
Description: Start in a tall plank with turtle shell back (hollow hold core) with feet on sliding surface. You will then engage your core to pike your legs up then open your legs in a circular motion to return to plank as seen in this demo.
Goal: 2 rounds, 8 reps
Description: Start with feet slightly wider than hips. You will then turn 180 degrees squatting to touch your back knee to the heel of the front foot. Return to starting position and repeat on the other side.
Goal: 2 rounds of 10 reps per side
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 2 Rounds, 3 reps per side with 10 second holds per rep
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep