ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 Julie! 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!
Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down
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!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) You will then take your hand and push on the inside of the same knee while the opposite elbow stabilizes the opposite knee to open the hips. Emphasis here is hip opening as well as keeping the hips at 90 degrees or lower
Goal: 4 rounds of 8 reps per side
Extra Notes: You might not hit 8 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 of 10 reps per side
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 of 5 reps
Extra Notes: You might not hit 5 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 of 5 reps
Extra Notes: You might not hit 5 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: Standing in front of a wall with back to wall, you will walk your hands down the wall working into a partial bridge position with arms straight. You will only go down as low as you can by keeping your arms straight and not hinging at your back. As you come back up to standing, be sure to engage your core to lift you evenly.
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 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: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 4 rounds of 7 rolls
Extra Notes: You might not hit 7 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 the ground with 1 leg up with foot on wall. You will then place 1 leg across body so that the ankle is on the other leg. You will then push the bent knee towards the wall keeping your pelvis flat on the ground.
Goal: 4 Rounds, 20 second holds per leg, per round
Extra Notes: You might not hit 20 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: This move starts in a plank position. You then will contract your core to round your back and then slide your knees in, between your arms before contracting your glutes strongly to return you to the plank position. Be sure that your back doesn’t arch and hips don’t drop as you work this move.
Goal: 4 rounds of 15 reps each direction.
Extra Notes: You might not hit 15 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 in a piked, plank position. You will then switch your feet to cause your pelvis to rotate towards the ceiling as you rotate your shoulder to attain the bridge position. Once in the bridge, you will lead with your shoulder to come out to the piked, plank position.
Goal: 4 Rounds, 2 reps per side
Extra Notes: You might not hit 4 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: Follow this video to increase your hang time and grip strength to progress on pull-ups to eventual muscle ups. This is the first of 10 levels!
Goal: 4 Rounds, 2 reps per round.
Extra Notes: You might not hit 2 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 sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
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!
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 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 of 8 reps per side
Extra Notes: You might not hit 8 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!