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 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: These videos are for reference for the shoulder movements with the dowel rod and of course for spinal movements for your back.
Description: Work this move to stretch the front of your hip without arching through your back
Goal: 3 reps of 15 second holds per rep per side
Description: Keep knees and feet together as you squat as low as possible.
Goal: 25 reps
Extra Notes: You might not hit 25 seconds 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: Lay on your stomach in a superman position. From there you will bend 1 knee keeping the opposite knee straight. You will then engage your glutes to lift your legs and hold. Focus on keeping your shoulders and torso on the ground as you lift your legs with your glutes.
Goal: 5-10 second holds per side x3 reps
Goal: 60 seconds of rocking
Extra Notes: This move can be done with knees bent if your feel your back arching/lifting off the floor.
Goal: Max hold time up to 30 seconds
Goal: Max hold time up to 60 seconds
Goal: Total time of 60 seconds
Goal: Max reps in 60 seconds
Directions: Start in a side plank on your elbow and FEET. You will then work to lift your hips from the floor and back up for your reps.
Goal: 10 reps per side
Directions: Work this movement to engage your glutes and quads to strengthen your legs 1 at a time
Goal: 15 reps per side
Directions: Hold your bar and lower so you increase the weight through your hands. You will then enage your shoulders to hold an “active hang” as you march you feet.
Goal: 10 reps per leg
Directions: In a tall plank, hold your core active in a turtle shell back. You will then push through your arms to lift your ribs up and lower through scapular muscle activation.
Goal: 15 reps
Directions: Lay on your back with arms above head. You will then engage your core to lift your shoulders off the floor as you make circles with your arms. Do this movement without weight to start.
Goal: 15 reps