ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 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 couple minutes 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: This is a full body warm-up.
Goal: work full video with 10 second holds if holds, and 10 reps if reps
DESCRIPTION: Work small pulses for your legs
Goal: 5 reps per side twice
Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. This one takes a little coordination… you will point your toes down and raise your leg up as far as you can THEN bring your toes up and lower your leg back down to the floor. This “flossing” should be done in a nice fluid motion.
STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.
Max of 20 reps per leg, 3x/day
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Goal: 5 reps each direction.
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: Raise leg on surface. Start in plank and then pike.
Goal: 5 reps per side
Description: Start laying on the floor with knees bent, back flat on floor. You will then engage your lower core to lift your feet off the floor to roll your pelvis up off the ground. NO MOMENTUM
**KEEP LEGS WIDE**
Goal: 2 rounds of 8 reps
Description: Follow the video and keep knees bent holding calves below the knee.
Goal: 2 rounds of 30 seconds
Description: Begin in standing near a wall to give some support for balance. You will start this move by lifting the leg in front of you to engage your core to hold your pelvis stable. You will then bring the leg behind you to complete circles by engaging your glutes only. DO NOT ARCH/USE YOUR BACK FOR THIS MOVE! ALL MOVEMENT SHOULD BE ENGAGED FROM THE GLUTES
Goal: 2 rounds of 6 reps per side
Description: Laying on your back with feet flat on the floor. Place legs in a figure 4. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Push outwards slightly with knees against elastic band to increase the glutes participation. **Be sure to not arch your back to try and lift higher. Keep core engaged to support back.**
**LIFT YOUR HIPS BY CURLING YOUR PELVIS UP OFF THE FLOOR**
Goal: 2 rounds of 10 reps.
Description: Begin in a side plank on your elbow. Bring the upper arm down and through under your body and back up.
Goal: 2 rounds of 10 reps per side
Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.
Goal: 2 rounds of 8 reps each leg.
Description: Start in an elbow plank position with core engaged to hold a “turtle shell” back posture. You will then engage your glute to lift 1 leg up and out to the side being sure to focus on bringing the leg out by leading with the heel.
Goal: 2 rounds of 10 reps per side
Description: Walk feet out and squat. Then shift weight to each leg.
Goal: 2 rounds 8 reps per leg
Description: Start this move by engaging your core to bring your knees to your chest while you sit on the floor. You will then push through your arms as you hold your core active to lift your hips up off the ground.
Goal: 2 round, 5 lifts with 5 second holds per lift
Description: Hold onto your bar with weight through your arms (so hips and knees bent.) You will then turn your legs to each side.
Goal: 2 rounds 10 reps per side
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 2 Rounds 15 second holds 2 reps per side – 30 s standing break between each leg and rep