Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there La Shawn! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Start standing near a surface to support you for balance. You will then hold 1 leg out in front of you as seen in this video (your foot can start on the floor instead of lifted.) You will then engage your lower core to tilt your pelvis back causing a bit of a core crunch.
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: Using your TRX straps, you will start in standing then lean back allowing your knees to bend as seen in this demo video. You will hold this position then pull with your arms to row squeezing your glutes to keep your hips up as you row.
Goal: 2 rounds of 10 reps
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: Start sitting on the floor with feet flat on the floor and knees bent. You will then work to lower yourself as low as possible without feet lifting off the floor. Once you are about to have feet lift off the floor, you will then bring yourself back to the tall sitting position. FOCUS ON LOWERING YOURSELF STARTING AT YOUR LOWER BACK NOT YOUR SHOULDERS
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Pick up 1 leg and to make a circular motion with it to bring the foot from in front of you to behind as you then squat down. This should be done with a 1 arm support to balance.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this movement to focus on hip range of motion without pain as you mobilize the rotating leg, and stabilize (strengthen) to standing leg. You can place your hand on a support surface/wall for balance if needed.
Goal: 2 rounds of 10 reps per leg
Description: Start in a plank position with a turtle back. You will hold that and then rotate your shoulders over your hands in circular movements with movement initiating from your shoulder and scapular muscles.
Goal: 2 rounds of 10 reps per direction
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: Start as in a normal wall squat, but you will then contract your core causing your back to round pulling your lower core in and rotating your pelvis backwards. Hold that position as you lift 1 leg up at a time in a marching movement.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold this position to work your splits mobility while you hold your core active to not arch your back.
Goal: 2 Rounds, 30 second holds per side
Extra Notes: You might not hit 30 seconds each 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 lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. You will have your hands be on a surface to help stabilize you throughout this move! GO SLOW AND CONTROLLED!
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in standing with 1 arm to the side to help balance. You will then crunch the non-supporting arm to the opposite knee as seen in this demo crunching your core. Do the amount of reps on 1 side, then switch to the other side you can have some balance support.
Goal: 2 Rounds, 10 reps each side
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start as in a normal wall squat, but you will then contract your core causing your back to round pulling your lower core in and rotating your pelvis backwards. Hold that position with arms out in front you as if holding a bucket.
Goal: 2 rounds of 60 second holds
Extra Notes: You might not hit 60 seconds each round or 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 movement with your hands on a raised surface (counter, plyometric box, etc.) in standing. You will follow the engagement of your core to hold the rounded back as you work push-ups
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!