Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kaizad! 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, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down.
Description: This move starts standing with your core engaged (so leg in front of you). You will then hold that core engagement as you bring 1 leg behind you to complete circles each direction without arching your lower back.
Goal: 3 rounds of 5 reps per direction per leg
Description: Start with 1 leg lifted on a raised surface while the leg on the ground remains perpendicular to the floor. From there, you will be sure that your core is engaged as you lean forward reaching for the floor being sure that your trunk remains in the middle of your hips. Go slowly to not aggravate your back/hip!
Goal: 3 rounds of 10 reps per side
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: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift both legs off the ground.
Goal: 3 rounds of 2 reps of 10-15 second holds per rep
Extra Notes: You might not hit 10-15 seconds every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lean into a wall allowing your hips to lower into a horse stance squat. You will then hold this position for the prescribed time
Goal: 3 rounds of 45 second holds per rep
Description: COMPLETE MOVE AS SHOWN. SQUEEZE YOUR GLUTES. Lift one arm and opposite leg at the same time.
Goal: 3 rounds of 15 second holds (5 reps per leg at a time) with 2 reps each round
Extra Notes: You might not hit 15 seconds each rep or all 3 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use a raised surface, like a stool or ottoman, to complete this movement. It is only a tapping on the top not a step-up on the raised
Goal: 3 Rounds, 45 seconds per round
Extra Notes: You might not hit 45 sec, or all 3 rounds, 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 back with knees bent feet flat on the floor. You will lift 1 leg and cross it over the other leg making a figure 4 position with your legs. You will then engage your lower core to roll your pelvis up then lift your hips fully off the ground into a hip bridge position. You will then slowly lower back down to the floor.
Goal: 3 Rounds, 5 reps per side
Extra Notes: You might not hit 5 reps, or all 3 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. You will bring your knees to your arms allowing your elbows to bend so that your knees are leaning against your arms as you lean forward to increase weight through your hands. From this point, you will work to lift 1 leg at a time holding your body steady throughout.
Goal: 3 Rounds, 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 3 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 with arms holding onto pull-up bar. Bring your legs to 90 degrees and extend each leg.
Goal: 3 rounds of 20 reps each side
Description: Start laying over a yoga ball with only shoulders on the ball. You will then squeeze your glutes strongly to lift hips so that your legs are parallel to the ground. From there, you will hold your core engaged as you rotate side to side, being sure to hold your hips stable throughout.
Goal: 3 Rounds, 15 reps per side
Extra Notes: You might not hit 15 reps every round or even do all 3 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 a piked position with 2 pillows between your hands. You will then do this move as shown with goal of going to the height of the pillows as you push in the same angle your body is in.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 8 reps each round, or complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with butt to wall and legs wider than hips with a raised surface (like your ball) to lower to support your back to allow you to stretch more)
Goal: 3 rounds of 1 reps, 15 seconds holds per rep.
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders use your core to crunch your knees to chest.
Goal: 3 rounds of 20 reps
DESCRIPTION: Laying on the ground with 1 arm above your head (at your ears) and same leg straight while the other arm and knee is bent holding a yoga ball between them. You will engage your core to round your back to hold the yoga ball firmly. From there you will bring the straight arm and leg together at elbow and knee to increase the core engagement before lowering back to starting position.
**THINK RIBS TO PELVIS**
Goal: 3 rounds of 15 reps per side
Description: Start laying on the floor with knees bent. Engage your core to lift your legs and both arms at the same time working to keep the arms at your ears.
Goal: 3 Rounds, 15 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Laying on the ground on your side with yoga ball between your legs. From there, you will engage your core to lift your legs up and slightly forward to ensure your back is not completing the lifting.
Goal: 3 rounds of 15 reps per side
DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground. Then bend knees in to chest and maintain lift.
Goal: 3 rounds of 10 reps