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 Matt! 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: You will start sitting on the floor with knees tight to chest. You will then hold the legs tight to your chest as you work to push and lift your hips up and forward through your triceps and core engagement.
Goal: 3 rounds, 20 scoots
Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.
Goal: 3 Rounds, 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!
Description: You will start in a narrow horse stance squat (as seen in this demo). You will then rotate 180 degrees with all rotation coming from your hips allowing your feet to spin and knees to stay in alignment with feet. ALL MOVEMENT SHOULD START AT THE HIPS.
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit 8 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 an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.
Goal: 3 rounds of 10 reps per side
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: Push up into a table position. You will then lift 1 leg and the opposite arm working to touch hand to knee over the middle of your body as you hold your hips up high throughout. Focus on holding your glutes active throughout as you use your core to move your arms and legs.
Goal: 3 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: 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 in hanging on your bar. You will then engage your core to lift your knees to your chest as you bring your hips up and through your arms under your bar.
Goal: 3 rounds, 6 reps per round
Extra Notes: You might not hit 6 rounds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work into sweeps and break dancing moves to work your core and shoulder strength as well as hip range of motion.
Goal: 3 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 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 a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 3 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!
Description: Start in a deep squat with hands between your feet (hands facing forward.) You will then bend your elbows to allow your thighs a place to reside as you engage your core to keep your hips up as you work to straighten 1 leg at a time out in front of you.
Goal: 3 rounds of 10 reps per side
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 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!
Description: Follow this video to work your ankle, pelvis, core and shoulder control.
Goal: 3 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 a piked handstand position with feet on your box. You will then complete taps working to mimic the woman in the video. Focus on holding your core with your hips stacked throughout
Goal: 3 Rounds, 10 reps per side
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold onto a door frame in front of you. Perform a dragon squat as the video shows. Focus on keeping your pelvis pointed forward while you work your hip range of motion and glute activation to come back up to standing.
Goal: 3 rounds of 10 reps per leg.
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: Start in a piked, elbow plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.
Goal: 3 Rounds, 2 reps per leg with 20 seconds per rep
Extra Notes: You might not hit 20 seconds each rep, 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 by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to lift 1 leg up to pulse it up and down.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!