ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 JJ! 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: Start in standing holding a towel with 1 arm above your head and the other holding the bottom end of the towel behind you back. From there you will work the hands as close as you can together. Once they are as close as possible, you will then use the upper arm to help lift the lower hand further for a slight stretch.
Goal: 1 round of 3 reps per side with 20 second holds per rep
Extra Notes: You might not hit 20 seconds or 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Description: Start laying on floor with legs straight. From there you will bend 1 knee up letting it rotation outwards while the other leg will be bent so that foot is working to touch your booty. You will hold the position working to keep your pelvis flat against the ground while not allowing your back to arch.
Goal: 1 rounds of 3 reps per side with 20 second holds per rep
Extra Notes: You might not hit 20 seconds or 3 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 stay leaning forward and hold those knees up high and tight.
Goal: 4 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 4 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 a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and knees with your knees between your hands. You will then contract your core to lift your knees to your chest keeping your weight forward onto your hands as much as possible.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 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 as seen in this video. You will then rotate the back leg forward lifting it above a target in front of you. Compress your core so that your leg lifts without you leaning backwards heavily.
Goal: 4 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.
**GO SLOW! This is not a speed movement, it is all about the control.
Goal: 4 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 4 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 start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: This move starts in a plank position being sure that you engage your core to round like a “turtle shell.” From there you will squeeze your glues to lift the leg without arching your back.
Goal: 4 Rounds, 3 reps each side with a 15 sec hold per rep.
Extra Notes: You might not hit 3 reps or 15 seconds each rep every round or even do all 4 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 piked plank position. From there you will twist your hips so that your feet switch places and your hips face the ceiling then will bring the arm you are twisting away from up and place it on the other side to attain the table position. You will then continue twisting to return to the piked plank position. This is 1 rep.
**Be sure to keep your hips high throughout
Goal: 1 Rounds, 5 reps per side.
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: Be sure that you reach for the wall between your legs.
Goal: 4 Rounds, 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this one with hands on table. Remember to keep your elbows tight to your sides and to be sure your hands still land about at lower ribs/waist.
Goal: 4 Rounds, 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with feet on raised surface and body in a plank position. You will then walk your hands inwards towards the raised surface entering into a pike position, keeping legs straight, before returning to the plank position.
Goal: 4 rounds of 3 reps with 5-10 second holds in the piked position.
Extra Notes: You might not hit 3 reps or 10 seconds each hold, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!