Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mark! 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: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness. *Each rep includes a clockwise and a counterclockwise rotation.
Goal: 5 reps per leg
Description: A great ankle warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Goal: 3 Rounds, 10 reps
Goal: 3 rounds, 15 reps
Description: Stand with the pole or doorway on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg
Goal: 3 rounds of 1 minute
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, 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 feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction
Goal: 3 rounds of 10 reps.
Goal: 3 rounds of 15 reps
Description: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout.
Goal: 3 rounds of 45 second holds
Extra Notes: You might not hit 45 seconds each round, 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 10 reps
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 round, 10 reps each leg.
Goal: 3 rounds of 30 second holds
Goal: 3 rounds of 10 reps per leg
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side