ENJOY YOUR TRAINING!
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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 Jim! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
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. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 5 rounds of 7 rolls
Extra Notes: You might not hit 7 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) You will then shift to 1 side placing all weight on that side aligning your foot, knee and hip with each other. Once in alignment, you will hold there for a count of 3-5 seconds to work in increasing the depth on that side before you transition to the opposite to complete the same movement.
Goal: 5 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat placing your hands between your feet. Work to get your hands behind the line of your heels. You will then deepen you squat working to lower your hips while squeezing your quads to lift your legs in front of you.
Goal: 5 rounds of 3 reps
Extra Notes: You might not hit 3 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, hold your legs straight with hips flexed. You will then pull up using your core and lats to lift your hips to make your back level with the ground. From there you will rotate left and right for 1 rep.
Goal: 5 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by placing 1 foot on a raised surface with the other foot on the ground, leg straight up and down. From there you will lean forward, hinging at your hips, to try to touch the ground with your body staying in alignment with the middle of your hips. You will NOT reach for the foot on the ground, instead towards the surface the opposite foot is on.
Goal: 5 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by standing in a lunge with the back foot against the wall/surface you will be reaching for. You will then hold the lunge as you open your back and hips to reach behind you to touch your hands to the wall/surface. Goal is to keep your arms straight and elbows at ears throughout.
Goal: 5 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
GOAL: 1 round of 30 reps
Goal is to lift the shoulders, holding the upper core active throughout.
**BE SURE TO CIRCLE THE SAME DIRECTION AS IN THE VIDEO
GOAL: 1 round of 30 reps
Goal is to contract your core being sure that you are not using momentum to bring your legs in and out.
Description: Start with hands on a line with hips in partial split, placing feet on same line as hands working to bring your toes in alignment with your palms. From there you will lean forward and up onto your toes squeezing everything to work to lift your hips and hover your feet. Stay leaning forward for the whole 15 seconds!
Goal: 5 rounds of 15 second holds with 10 sec rest between holds
Extra Notes: You might not hit 15 seconds every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a frog position attaining balance where your knees are both on elbows and feet are up. Once you balance for 3 seconds or so you will forcefully kick backwards, straightening your arms and extending your legs out behind you to land in a plank position.
Goal: 5 Rounds, 5 reps per round
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move in a plank position leaning forward with your elbows straight, you will bring your knees to your arms staying compressed. From there, you will work to lift a foot off the ground progressing eventually to both feet off the ground.
Focus on holding your core tight throughout.
Goal: 5 Rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.
Goal: 5 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 Rounds, 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Holding hips high in a table position, you will then lift 1 leg and opposite arm up to meet in the middle of your torso. Be sure you do not allow your hips to dip as you cross your arms.
Goal: 5 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
GOAL: 5 ROUNDS OF 10 REPS
GOAL: 5 ROUNDS OF 10 REPS
GOAL: 5 ROUNDS OF 5 ROTATIONS EACH DIRECTION
GOAL: 5 ROUNDS OF 5 REPS PER LEG
GOAL: 5 ROUNDS OF 4 REPS