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 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 30-60 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 full-body flexibility training.
Goal: 1 round at start of workout for warm-up, 10 second holds per move for warm-up if holds otherwise 5 reps per move if reps
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 1 rep of 30 second holds per side
Extra Notes: You might not hit 30 seconds every 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 Standing with your butt to the wall, feet slightly wider than your hips. You will then lean forward to stretch your hips reaching for the floor as you keep your butt/hips against the wall. Hold at the bottom.
Goal: 1 rep of 30 second holds
Description: This is your foundation kata
Goal: 2-3 reps
Description: Work on this position to work your hips and core
Goal: 2 rounds of 30 second holds per round
Extra Notes: You might not hit 30 seconds ever rep every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work dips with hands on solid surface with 1 leg crossed across the other with ankle at knee. Work to keep the bent knee level with the ground as you work your triceps strength with dips.
Goal: 2 rounds of 8 reps per side
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift your legs off the ground.
Goal: 2 rounds of 30 seconds per round
Extra Notes: You might not hit 30 seconds every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 2 rounds of 5 reps
Description: Lay on the ground and engage your core to lift your arms and legs off the ground. Be sure to keep your lower back on the ground throughout.
Goal: 2 Rounds, 25 rocks per round
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo video to work on shifting from 1 leg to work on the hips and knee strength to progress towards single leg squats
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps each round, or complete 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: Start in hanging and work to pull as high as you can with goal of chest to bar.
Goal: 2 rounds of max reps up to 10 per round
Extra Notes: You might not hit 10 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: Start in a piked position with your core engaged causing a “turtle shell” back position. You will then do push-ups with elbows staying nearly tucked in to the side as seen in the demo video.
Goal: 2 rounds of 15 reps
Description: Start in a hanging position. You will then bring your knees to your chest and hold them there as you straighten your knees out to an L position. Then return to the crunch and repeat.
Goal: 2 rounds of 10 reps
Description: Follow this video working your hips to rotate from a side stance squat to a lunge position. Hold lunge for a count of 3 seconds then repeat on opposite side.
Goal: 2 rounds of 10 reps each side
DESCRIPTION: Start in a plank with feet on a raised surface. You will then hold your core active as you walk your hands towards the raised surface and your feet as you lift your hips into a piked position. Then walk back out to the plank position.
Goal: 2 rounds of 7 reps
DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground working to use your core to bring your hips backwards.
Goal: 2 rounds of 10 reps