Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Max! 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 ~45-60 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!
Form over number of reps always! Listen to your body!
Goal: 10 sec holds x 3 reps each direction
Goal: 2 reps x 30 second holds
Goal: 2 reps x 30 second holds
Description: Follow the video to get your wrists ready for weight bearing. 10 reps each direction.
Description: Stand on an elevated surface. Drop your heel down off of it into a calf/achilles stretch.
Goal: 1 round of 10 sec holds x 5 reps each ankle
Description: See if you can set yourself up like the picture. You want a sturdy strap right across the front of your ankle joint where your foot meets leg bone. This will not feel like a muscle stretch but like deep pressure.
**There should not be a pinch!
Goal: 1 round of 10 sec holds x 5 reps each ankle
Description: Start with legs together. You will then squat as low as possible, holding onto a surface if necessary for balance, to work your ankle range of motion and quad strength for these squats.
Goal: 1 round of 2 min hold
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 1 min plank at beginning of workout
Description: Begin by SLOWLY rolling your feet back over your head (WAY slower than she does in the video please). Roll forward into a straddle and press up into stalder.
Goal: 3 rounds of 10 reps
Description: Squat at wall with engaged core so your lower back is flat against the wall.
Goal: 3 rounds, 2 reps of 1 minute holds
Description: Use your core to complete this move!
Goal: 3 rounds of 60 second
Description: Start in a squat position with feet wider than hips. You will then place your hands between your feet working to bring them in line if not behind the line of your feet. you will keep your elbows bent as you squat down to open your hips while you work to slide your feet forward to lift 1 leg out in front of you to the best of your ability.
Goal: 3 rounds of 30 second holds
Description: Rings should be just below shoulder height when standing so you row to the right height to transition to the dip with feet still on the ground.
Goal: 3 rounds of 8 reps
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 3 rounds of 10 reps each leg
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 1 min plank at beginning of workout
Description: Begin sitting on your block and lower your hands to the floor. Keep your legs straight and together as you compress your core raising your legs as tight to your body as you can.
Goal: 3 rounds of 10 reps.
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. You will then further engage your core to bring your knees to your chest to hold a bent knee v-stand position as you then work to straighten your knees while holding them tight to your chest.
Goal: 3 rounds of 30 second holds per round with max kicks possible
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds 5 lifts 3 s hold per leg
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 30 seconds per side per round
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower.
Goal: 3 rounds of 1 max out hold for as long as you can. Time yourself so we can measure your progress!
Description: Start in a ring support stand then bring knees in a tucked up position. Straighten your knees into an L extension then return to a tucked up position
Goal: 3 rounds of 10 reps
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 1 min plank at beginning of workout
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 3 Rounds, 1 rep with 60 second hold.
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 10 reps
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: This move begins in a middle straddle with your hands on the floor. Squat your knees down to 90 degrees or lower, then back up to your middle straddle.
Goal: 3 rounds, 10 reps.
Description: Begin this move pulling your body through your arms like with Skin the Cat. Tuck your knees up to your chest. Then attempt to flex your shoulders and bring your lower body up so it is parallel to the floor in the back lever position. Hold this crunched position.
Goal: 3 rounds of 3 reps x 10 second holds
Description: Begin on your stomach with arms overhead. Bend your knees to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 3 rounds of 2 reps with 30 sec holds