Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jonathan! 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 30-60 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 and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
Description: Work the side to side movement here focusing on outer glute engagement
Goal: 2 rounds of 8 reps per side
Description: Work this move in a hanging position
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core. Work to “kiss your knees” as you hold
Goal: 2 rounds of 3 reps, 10 second holds per rep.
DESCRIPTION: Start on your knees with your feet on a slightly raised surface, hands on either side of your knees. You will then use your core and shoulders to lift your hips up and over yourself into a piked position. Lower back to start position where you barely touch your knees to the floor and repeat.
Goal: 2 rounds of 10 reps
Description: Follow this video to work your shoulders, core and hips to build the strength for future flares
Goal: 2 rounds of 5 reps per direction
Extra Notes: You might not hit 5 reps every round or even do all 2 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 hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows to bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands to attain a frog position. From there, you will hold for the prescribed time.
Goal: 2 rounds of max hold time up to 60 seconds
DESCRIPTION: Lay on your back and push up into a bridge position. Focus on good glute activation to start this movement.
Goal: 2 rounds of 10 reps
Description: Start by pulling knees to chest, then work to hold them there as you straighten your knees to an L or V position
Goal: 2 rounds of 10 reps
Description: Walk into a handstand position on the wall working to hold your core active in a “hollow body” throughout.
Goal: 2 rounds of 5 reps
Description: Sit on the floor with legs straight, leaning back on your hands with arms straight. Then engage your lower core to lift your legs up as seen in this video.
Goal: 2 Rounds, 8 reps
Extra Notes: You might not hit 8 reps, or all 2 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 hanging and bring your knees to your chest. Hold them there and rotation right and left.
Goal: 2 rounds of 8 reps per side
DESCRIPTION: Engage your core into a hollow position with your knees bent and arms reaching forward ensuring your lower back is flat on the ground.
Goal: 2 rounds of 25 rocks