Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Maury! 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 45-60 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 great whole body stretching.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Position yourself in front of a wall with back to wall. You will then hold your arms above your head with arms at “ears”. To reach for the wall, be sure to start with your arms then open your spine, don’t arch your back.
Goal: 4 rounds with 8 reps per round.
Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 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 feet together You will then squat low so that your hips and knees are at 90 degrees. You will than contract your core causing your lower back to become flush with the wall with your arms in front of you as if you are holding a bucket. You will then hold this position for the below time.
Goal: 4 rounds of 30 second holds
Extra Notes: You might not hit 30 seconds every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Laying on your stomach. You will focus to engage your shoulder blades to squeeze together to lift the arms off the ground. **THIS IS INITIATED AT THE MUSCLES BETWEEN YOUR SHOULDER BLADES, NOT YOUR ARMS!**
Goal: 4 rounds of 8 reps.
Extra Notes: You might not hit 8 reps each round, or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Laying on your stomach. You will focus to engage your shoulder blades to squeeze down and together to engage your lower traps. **THIS IS INITIATED AT THE MUSCLES SUPPORTING YOUR SHOULDER BLADES, NOT YOUR ARMS!**
Goal: 4 rounds of 8 reps.
Extra Notes: You might not hit 8 reps each round, or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and KNEES so that your core can engage to support your back and lessen strain at your arms. You will then complete circles clockwise and counterclockwise being sure that your core stays engaged to support your spine.
GOAL: 4 rounds of 5 reps per direction
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and KNEES so that your core can engage to support your back and lessen strain at your arms. You will then complete circles clockwise and counterclockwise being sure that your core stays engaged to support your spine.
GOAL: 4 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Lay on your back with 1 foot on wall so that your knee and hip are at 90 degrees. You will then cross the other leg over so that the ankle is resting near the knee of the bent knee. You will then push the crossed-leg knee towards the wall causing a stretch in your hip/glutes. Repeat on the other side.
Goal: 1 Round, 3 reps of 30 second holds per rep.
Extra Notes: You might not hit 30 seconds or even all 3 reps, 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 arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a chair. You will touch the chair with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.
**GO SLOW! This is not a speed movement, it is all about the control.
Goal: 4 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 4 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 the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor.
Goal: 4 Rounds, 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 5 reps per leg.
Extra Notes: You might not hit 10 rep each round, or complete all 4 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 feet on wall. You will then walk yourself in towards the wall attaining a handstand position. DO NOT REMOVE A FOOT FROM THE WALL.
Goal: 4 rounds of 4 reps.
Extra Notes: You might not hit 4 reps each round, or complete all 4 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 feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back before walking back out to a plank.
Goal: 4 rounds of 8 reps.
Extra Notes: You might not hit 5 reps each round, or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!