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: Squat low to the ground with weights in front of you. You will then hold the weights as you straighten your legs keeping your hands on the weights on the floor.
Goal: 15 reps
Description: Start in a kneeling lunge. You will then straighten your front leg and work to slide it forward to attain a splits position. You will hold tis position with your hands on yoga blocks to assist you.
Goal: 4 reps of 10 second holds per side
Description: Use the vertical bar of your pull-up bar. You will work this move as demonstrated in this video to work shoulder range of motion
Goal: 1 round of 5 reps per side with 5 second hold per rep
Description: Lay on your back holding a resistance band that loops down under your feet. You will then pull your arms in a circular type of movement as shown here to strengthen and stretch your shoulders
Goal: 10 reps
Description: Stand with a coffee table between legs. You will then rotate your self to reach 1 arm over and across the table to touch the opposite foot giving your shoulders and your hips a stretch
Goal: 10 reps per side
Description: Work these movements for your back mobility
Goal: 10 second holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
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: 1 round of 10 reps.
Description: Start in standing. You will then work to bring 1 knee to your chest and lift up, out and around a raised surface as seen in this demo video.
Goal: 1 round of 15 reps per side.
Description: Work this move with your ankles on a raised surface (couch, chair, block). You will hold the v-stand position to maximize your core and triceps as you stretch your hamstrings and back.
Goal: 1 round of 10 leg lifts per side.
Description: Put your feet on your couch. Hold your core in a hollow body position as you work arm circles as seen in this demo video.
Goal: 1 round of 15 reps per arm
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.
**DO THIS STARTING WITH BOTTOM AT DESK. THEN ROTATE AND PULSE AFTER YOU HAVE ROTATED**
Goal: 1 round of 10 reps each direction.
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: 1 round of 60 seconds total time
Description: Work this move with 1 hand balancing you at a table or support structure.
Goal: 1 round of 15 reps each side
Description: Start in hanging. You will then engage your core to lift your legs into an L. Rotate that L right and left.
Goal: 1 round of 8 reps per side
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: 1 round of 20 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 triceps dip maintaining your elbows as close to your body as you can.
Goal: 1 round of 20 reps.
Description: Stand with legs somewhat straddled (slightly wider than hips) and butt to wall, (heels NOT against wall). You will then work to bend forward to touch the floor between your feet allowing your butt to lean into the wall.
Goal: 1 round of 5 reps, 15 second holds per rep
Description: Walk feet out and squat. Then shift weight to each leg, once shifted rotate the straight leg up so the foot faces the ceiling.
Goal: 1 round 15 reps per leg
Description: Complete a pull-up and hold it bringing your legs up to a L position. You will then rotate your legs side to side as seen in this demo
Goal: 1 round of 5 reps per side
Description: Lift into a table position. You will then work to walk yourself forward to work your glute and shoulder strength as well as shoulder range of motion.
Goal: 1 round of 30 seconds of walking
Description: Work this move to work your triceps as well as your flexibility. This can be done on the knees if this position is too difficult on the feet
Goal: 1 round of 10 reps.