Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Josh! 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: 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, 30 second holds per move for cool-down
Description: Begin in a table position working to lift your hips as high as you can by squeezing your glutes strongly. Once you can hold the hips up well, you can complete the move as shown in the video.
Goal: 1 round of 5 reps of 30 second holds with 15 sec rest between each rep
Extra Notes: You might not hit 5 reps every or even hold for 30 seconds each rep, 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 deep squat with hands on paralettes between feet. From there, you will work to hold your core engaged as you work to bring your feet forward to hold into a stalder.
Goal: 1 rounds of 10 reps on ground, 1 round of 20 reps on rings
Extra Notes: You might not hit 15 reps, 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 position being sure your core is engaged to round your back like a turtle. You will then hold that core engagement and lift 1 leg up behind you squeezing your glutes forcefully.
Goal: 1 round of 5 reps with 20 second holds per side, per rep.
Extra Notes: You might not hit 20 seconds every rep or even do all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting with knees bent and feet flat on the floor. From there, you will engage your core to lift 1 leg while you rotate your shoulders causing your obliques to kick in. You will then return to starting position and repeat on the opposite side.
Goal: 1 round of 25 reps per side
Extra Notes: You might not hit 25 reps, 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 sitting with bottom of feet touching as you work to bring your heels towards your pelvis. You will then take 1 elbow to stabilize 1 leg as you push the opposite leg down to increase the hip stretch.
Goal: 1 Rounds, 4 reps per side with 30 sec hold per rep
Extra Notes: You might not hit 4 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: This move starts in a piked position keeping your shoulders over your hands. You will then bend your elbows, keeping them near your sides to work your triceps to complete push-ups. Squeeze your glutes strongly to lift 1 leg behind you. DO NOT ARCH YOUR BACK!
Goal: 4 Rounds, 10 reps per round
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: This move starts laying on your back with knees wide, bottoms of feet touching. You will then lift your legs and arms at the same time reaching for your feet. Once your core is contracted, you will hold that position.
Goal: 4 Rounds, 30 second holds per round
Extra Notes: You might not hit 30 seconds 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 with hands next to hips. From there you will lift your hips off the ground through forceful contraction of your triceps. You will hold this position for a count of 5 seconds before slowly lowering to return to start position.
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!
Goal: 4 Rounds, 5 reps per round.
Extra Notes: You might not do all 5 reps or even complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Hold 1 leg out behind you.
Goal: 4 Rounds, 10 reps per round.
Extra Notes: You might not do all 10 reps or even complete 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: Place feet in rings with hands on ground starting in a plank position. From there you will engage your core to bring your hips forward and over your shoulders being sure to not arch your back.
Goal: 1 round of 25 reps.
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on your stomach with an exercise ball (or something equivalent) between your feet. You will then engage your glutes to lift your legs not allowing your back to arch or lifting your shoulders.
Goal: 1 Round, 20 reps.
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Similar to a pigeon stretch, but you keep your knee at 90 degrees.
Goal: 1 round of 3 reps per side with 35 second holds per side.
Extra Notes: You might not hit 3 reps per side or 35 seconds each hold, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!