Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Keith! 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 working 10 reps if reps or 10 second holds if holds
Description: Follow along with this video for ankle flexibility training.
Description: Start in a frog with knees to elbows. Work to hold your core to hold balance for 3 seconds before you kick your legs backwards to land in plank.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 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 hanging. You will then engage your lower core to work to bring your legs through your arms and under the bar. Use your core to lower back to starting position.
Goal: 3 Rounds of 10 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: This move begins with sitting on your legs with your toes on a raised surface. You will contract your core and your shoulders to raise your hips and then straighten your legs keeping your core active working to bring your hips over your shoulders without arching your back.
Goal: 3 rounds of 8 reps
Description: Focus on good shoulder engagement (shoulders down away from your ears) as you work this move. Also focus on knees tight to your chest throughout.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 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 in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 30 second hold each leg
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 3 rounds of 5 reps with 5 sec holds
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 3 rounds of 8 reps each direction.
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Work to engage your core and triceps to lift hips off the floor as you work to bring your knees in to lift the feet off the ground as well
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 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: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: Work this move with your back leg raised on a surface. You will focus on stretching your back leg hip flexor as you work your front leg glutes and quads in this movement
Goal: 3 rounds of 10 reps per side
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!
Goal: 3 rounds of 60 seconds rocking
Extra Notes: 60 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: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 3 rounds of 5 reps with 10 second holds.
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Description: Get into a dip position on your rings with your feet on a milk crate to be at the right height to work an increased depth on your dips keeping your elbows in tight behind you.
Goal: 3 rounds of 10 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: Focus on holding your core active as you move your legs in the circular motion
Goal: 3 rounds of 8 reps per side