ENJOY YOUR TRAINING!
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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 Kyle! 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.
Description: Start in a piked position on your elbows. You will then engage your lower core to curl your pelvis under you as you transition to a plank position. Return to pike and repeat
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 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 in a piked elbow push-up position. You will then push through 1 arm to straighten your elbow then the other elbow to attain a piked plank position. You will then lower 1 arm at a time to return to your elbows.
Goal: 2 rounds of 8 reps per side.
Extra Notes: You might not hit 8 reps each round, or complete all 2 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, 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 1 leg off the ground.
Goal: 2 rounds of 10 reps per foot
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: Work this move with body parallel to the floor as seen in this video, but crunch your legs so that your knees are against your chest as you row.
Goal: 2 rounds of 7 reps
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 Rounds, 30 seconds per side per round
Extra Notes: You might not hit 30 seconds every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a tall plank. From there you will hold your core active in a “turtle shell” back position then rotate your body in circular movements over your hands. You are working wrist tolerance, shoulder musculature strength and core strength throughout this move. Work the wrists in ranges they can tolerate.
Goal: 2 rounds of 10 reps per direction
Description: Start laying on your back. You will then engage your core to round your back, bringing your knees and arms to position as seen in this demo video.
Goal: 2 Rounds, 30 second holds per round
Extra Notes: You might not hit 30 secs, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your hands on your desk. You will then work your hip range of motion by crossing the lifted leg over the other throughout the dip
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Work this move with your feet on a short surface working your core and wrist strength without over-burdening your wrists.
Goal: 2 rounds of 8 reps
Description: Work this move with your knees bent. Only go as far as you can tolerate without pulling strongly into your shoulders
Goal: 1 rounds of 10 reps per side
Description: Start in an elbow plank. You will then work to rotate your hips side to side while keeping both elbows on the floor
Goal: 2 rounds of 10 reps each side
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders and then lift your knees to your chest. Hold them there as you rotate right and left to work your shoulders and core together.
Goal: 1 rounds of 10 reps per side
Description: Start in an elbow plank. You will then work to rotate your hips side to side while keeping both elbows on the floor
Goal: 2 rounds of 10 reps each side
DESCRIPTION: Start in a horse stance squat with back against wall, core engaged to hold lower back flat on wall. You will then shift to 1 side working to shift as much weight to that leg as possible while keeping your back on wall. You will then shift to the other side and repeat.
Goal: 2 rounds of 10 reps per side
DESCRIPTION: Use your table to support your legs as you work this move. It is designed to work your core and triceps strength.
Goal: 2 rounds of 10 reps per leg