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 Joe! 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 ~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 over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.
Goal: 1 round, 25 reps
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche
Goal: 1 round, 15 reps
Description: Start standing in front of a raised surface. You will then complete squats as demonstrated in this video. Your goal is to look like the woman in the red shirt.
Goal: 1 round of 20 reps per leg.
Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank.
Goal: 1 round, 25 reps per side
Description: Begin with your body in a pike position on your hands as the video shows. You will then complete push-ups working to keep your weight shifted forward onto your hands and legs straight with your hips as piked as you can without the knees bending.
Goal: 1 round, 15 reps
Description: Get into this type of position with your legs on the couch. You will not focus on straight legs, focus on the arms and core letting the knees be bent and do what they need to. You will lift your hips and hold for a count of 10 per rep
Goal: 1 round of 12 reps
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.
Goal: 10 reps for as long as you can hold. Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
Goal: 1 round, 15 reps per side
Goal: 1 round, total time of 60 seconds
Description: Focus on core and shoulder engagement for this movement
Goal: 1 round, 25 reps per side
Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.
Goal: 1 round, 10 reps
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 1 round, 15 pulses per leg
Description: Stand against the wall and arch your back to put your hands on the wall. Walk your hands down to the floor.
Goal: 1 round, 15 reps
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 1 round, 15 reps per side
Description: Begin in a table position. Squeeze your core and glutes while you lift one limb at a time as the video shows. Go as slow and controlled as you can.
Goal: 1 round, 5 reps each direction