ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Marvin! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45 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!
Form is more important than reps! You might not hit all reps or even do all 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 a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.
Goal: 2 rounds of 10 reps
Description: Follow the video to perform a wall push-up. Keep your elbows close to your body to target your triceps more.
Goal: 2 rounds of 10 reps.
Description: Start either sitting or laying on a flat surface. You will then squeeze your thigh on one side. While holding that quad active you will then lift the leg at the hip on the side you are keeping the quad active.
*Slowly return the leg to the surface and relax the knee between each rep.
Goal: 2 rounds of 15 reps per leg
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 2 rounds of 3 reps with 10 second holds.
Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pu ll yourself back up into a pike.
Goal: 2 rounds of 8 reps.
Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh.
Goal: 30 second holds x 4 reps each leg
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: 5 reps of 10 sec holds.
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.
Goal: 5 body rolls, slow and controlled
Extra Notes: Do not bend your knees!
Description: Start by sitting with your knees bent. Tighten your core then slowly lower yourself as far as you can control it. Once you begin to lose control pull yourself come back up using your core.
Goal: 2 Rounds, 8 reps per round
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 2 Rounds, 5 circles each direction per round.
Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing.
Goal: 2 Rounds, 8 reps per round.
Extra Notes: You might not hit 8 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: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 2 rounds of 10 reps.
Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.
Goal: 4 reps each leg with 15-30 sec holds
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 5 second holds x 4 reps each arm