Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Joel! 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 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: 1-2 attempts
Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.
Goal: 3 rounds of 10 reps
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders.
Goal: 3 rounds of 2 reps for as long as you can hold
*No lifting a leg just yet*
Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 5 kick ups each leg.
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 3 rounds of 5 reps with 5 second holds at top
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each 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 go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: 1-2 attempts
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will USE YOUR CORE to start the rock.
Goal: 3 Rounds of 20 reps
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 10 reps.
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 5 reps
Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.
Goal: 3 rounds of 10 reps.
Description: This move is a great body awareness and flexibility duo. Maintain balance on one leg while placing a rod (broom handle, stretch out/yoga strap, etc.) on the bottom of your other foot. Extend your knee to feel a hamstring/posterior chain stretch.
Goal: 30 sec of balance x 3 reps each leg
Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.
Goal: 3 rounds of 5 reps each side.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each direction
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 3 rounds of 60 second holds
Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 rounds of 10 reps.
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 5 reps each leg
Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.
Goal: 3 rounds of 30 second bouts
Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.
Goal: 3 rounds of 20 second holds per round
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Description: Start in a horse stance, then place hands on the ground and push through the arms as you lift your legs to land on the other side of your hands. Start with KNEES BENT and build your confidence before attempting to straighten legs.
Goal: 3 rounds of 2 attempts per side
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 3 rounds of 10 reps each leg