Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Maxime! 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 little time 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: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: Do this BUT hold onto something in front of you and pull against it to open up your lower back more
Goal: 15 sec hold x 2 reps
Description: Follow the video to get your wrists ready for weight bearing
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: Follow the video to perform a shoulder extension stretch
Goal: 10 sec hold x 5 reps
Description: Hold a dowel with hands slightly wider than shoulder width apart. Reach arms up overhead as far as you can, then perform trunk rotations keeping arms overhead.
Goal: 8 reps each direction
Goal: Perform this for 1-2 min, gradually moving your hands closer and closer together
Description: Follow the video
Description: Hold onto light weight and lay over your foam roller to help open up your upper back and shoulders. Make sure to keep your elbows straight so the weight goes through your shoulder joints.
Goal: 30 sec holds x 2 reps
Description: Sitting on the ground with knees bent and feet flat on the ground. You will then lift 1 leg so that the shin is parallel to the ground as you rotate your trunk so your opposite hand reaches for the lifted foot. You will then lower the leg as you return to starting point to repeat on the opposite side.
Goal: 2 rounds of 5 rotations each direction
DESCRIPTION: This is a full body warm-up.
Goal: work full video with 10 second holds if holds, and 10 reps if reps
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 2 rounds of 10 reps.
Description: Begin in a normal push-up stance. Walk your arms out as far as you can go. Perform a push-up with good form.
Goal: 2 rounds of 5-10 push-ups
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 2 rounds of 3 reps for as long as you can hold.
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. From there you will USE YOUR CORE to start the rock.
Goal: 2 rounds of 15 rocks.
Description: Start with feet 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 then walk back out to the plank.
Goal: 2 rounds of 3 reps.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 2 rounds of 5 reps each direction.
Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.
Goal: 2 rounds of 10 circles.
Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power.
Goal: 2 rounds of 8 reps each leg.
Description: Begin in a plank with your feet on sliders or socks on a smooth floor. Use your core to pull your feet towards your hands into a pike as steep as you can go. You will then separate your feet into a straddled pike, then circle your legs around back into a plank.
Goal: 2 rounds of 10 reps
Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 2 rounds of 10 reps.
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 2 rounds of 3 reps each leg.
Description: Walk feet out and squat. Then shift weight to each leg.
Goal: 2 rounds 8 reps per leg
Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.
Goal: 2 rounds of 5 reps
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 2 rounds of 5 reps
Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.
Goal: 2 rounds of 2 reps with 30 second holds
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 2 rounds of 10 reps
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: 2 rounds of 5 reps.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 5 reps each arm with 15 sec holds
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 3 attempts