Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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: Work this movement for a full wrist range of motion and strengthening.
Goal: 1 round, 10 reps of each movement
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: Work this move with the wall in front of you to help keep your torso up 🙂
Goal: 1 round of 20 reps per leg.
Description: Lay on the floor with feet flat, knees bent. You will then squeeze your glutes to lift your hips and hold as you step your feet side to side.
Goal: 1 round, 25 reps
Description: Get into a plank position with your feet on the yoga ball. You will hold that plank as you lift 1 arm to work it in circles as seen in this demo. You will start with smaller circles and work to make larger circles as seen in this demo.
Goal: 1 round, 15 reps per arm
Description: Lay on your stomach in a superman position. You will then lift your feet as you bring your arms down and behind you as seen in this demo video. Focus on glute engagement and shoulder range of motion
Goal: 1 round, 15 reps
Description: Start in a piked push-ups position. You will then work to engage your core to tuck your pelvis into a tall plank position then return to the piked position.
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, 20 reps per side
Description: Focus on core and shoulder engagement for this movement
Goal: 1 round, 25 reps per side
Description: Focus on core and shoulder engagement for this movement. Make the movement come from your shoulders
Goal: 1 round, 20 reps per direction
Description: Start in a piked position with feet on a raised surface and hold there. (Don’t try walking your hands in and out, just hold)
Goal: 1 round, 10 reps of 5-10 second holds
Description: Start in a plank with feet on your yoga ball. You will then roll your body down over the yoga ball working your shoulder range of motion as you hold your core active.
Goal: 1 round, 15 reps
Description: Focus here is on hip range of motion and glute activation
Goal: 1 round, 15 reps per side
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