ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 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: 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: 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: 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: 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 inner thigh near your knees to lean against your elbows. 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 begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 2 rounds of 10 reps.
Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down.
Goal: 2 rounds of 5 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: 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: 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: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 2 rounds of 8 reps
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: 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