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!
Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down
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: 3 rounds of 7 rolls
Extra Notes: You might not hit 7 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 the horse stance squat (hips and knees at 90 degrees.) You will then rotate to 1 side 180 degrees and finish the squat so that your knee nearly touches the ground. USE A POLE OR STABLE SURFACE STARTING BEHIND YOU SO THAT AS YOU ROTATE AROUND YOU HAVE IT TO GRAB ONTO TO SUPPORT YOUR BALANCE.
Goal: 3 rounds of 5 reps per side
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: Start in hanging, engage your core to bring your knees to your chest and hold them there. You will then rotate to the left and right before returning to straight hanging.
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: You will use rings or similar item and lean back so that your body is angled to the ground with your legs straight. You will then complete rows being sure to hold your glutes strongly without arching your back.
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: Start on hands and knees. You will then contract your core to round your back. You will hold this core contraction as you begin to lift 1 leg squeezing your glutes to lift your leg (not arching your back).
Goal: 3 rounds of 3 reps per side with 10 sec holds per rep
Extra Notes: You might not hit 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!
GOAL: 3 rounds of 30 sec holds per side.
Description: This move starts in standing with 1 leg forward with your foot against the wall (think front of foot and toes). You will then lean forward with knee straight to stretch 1 part of the calf (the gastrocnemius) -First Video. You will then change the position to a bent front knee and lean forward but also squat down a little causing your knee to bend a little more stretching the other part of the calf (the soleus) -Second Video.
Goal: 1 Rounds, 5 reps, 10-15 second holds per leg, per rep
Extra Notes: You might not hit 10-15 seconds every rep, 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 hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.
Goal: 3 rounds of 5 reps with 10 sec holds per rep.
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!
Goal: 3 rounds of 5 reps per side.
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 close to a wall or other vertical surface with your knees and feet pointed outwards in external rotation. From there you will then squat down keeping your shoulders upright without arching your back. You will squeeze your glutes strongly to return to standing.
Goal: 3 Rounds, 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: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.
Goal: 3 rounds of 10 reps per leg
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 starts sitting on the ground, legs straight, feet pointed, hands in front of your hips. Then, with no momentum, give a strong push through your arms while you contract your core to bring your hips up while you keep yourself leaning forward.
Goal: 3 Rounds, 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 wide squat with your hands between your feet. You will work to lower your hips while you work your hands further back behind your heels to eventually bring your legs forward in front of you into a stalder posItion. YOU WILL START WITH JUST A DEEP SQUAT AND NOT WORRY ABOUT LIFTING LEGS YET.
Goal: 3 rounds of 5 reps with a 10 second hold per rep
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:
Goal: 3 rounds of 5 reps per side
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!