ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 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!
Description: Follow along with this video for a full-body flexibility training
Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.
Goal: 10 reps SLOWLY to get lower back gliding.
Goal: 2 reps x 30 second holds
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 5 reps.
Goal: 2 reps x 30 second holds
Goal: 10 sec holds x 3 reps each direction
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: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position.
Goal: 3 Rounds, 10 reps per round.
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: Focus on using your core to lift your hips up and put weight through your hands to be up on your toes
Goal: 3 rounds of 1 minute holds (goal)
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
Goal: 2 reps x 30 second holds each stretch
Description: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.
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: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round of 60 sec hold each leg
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: Start in a deep squat position with your arms on your ears. You will then work to jump as seen in this demo to then land back into the deep squat. Use the deep squat position as your rest position between reps
Goal: 3 rounds of 15 reps
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
Description: Follow this demo video to work your core compression and hip range of motion.
Goal: 3 rounds of 5 reps per leg
Description: Work this move to stretch your legs and hips focusing on controlled movements and hold times
Goal: 1 round of 60 sec hold