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 Meghan! 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: Start standing with butt to wall and feet a bit wider than shoulders. You will then flex at your hips and reach for the floor between the feet. Hold this position to stretch your hips and hamstrings.
Goal: 3 rounds of 30 second holds per rounds
Description: Place back leg on a raised surface. You will then get into a wide lunge and complete the lunges working to get the back knee (leg on the raised surface) to touch that surface to stretch your hip flexors.
Goal: 3 rounds of 5 reps per leg
Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box.
DO THIS WITHOUT THE JUMP
Goal: 3 rounds of 20 seconds
Extra Notes: You might not hit 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.
Goal: 3 rounds of 10 reps.
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Goal is to get the shin fully supported on a surface and get the back knee to touch the floor for each rep
Goal: 3 rounds of 8 reps per leg
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
ONLY GO TO A PAIN FREE SQUAT DEPTH
Goal: 5 reps with 5 second holds per rep
Description: Begin in standing. Perform two arm circles going backwards while keeping your elbow straight. Switch arms and repeat. Then, perform two arm circles going forwards. Repeat with the other arm.
Goal: 3 rounds of this sequence.
Description: Start in a pike elbow plank and tuck your pelvis to lower into a lower elbow plank. Then return to the piked position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on your back with knees bent, feet flat on the floor. You will then engage your lower core to bring your feet off the floor working to tilt your pelvis so that your knees work towards you chest. You will control the lowering as well to maximize core engagement for this move.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 reps, or all 3 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 plank position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you rotate your body over the hands in a circular motion as shown in this demo video.
Goal: 3 rounds of 5 reps each direction
Description: Laying on your back with feet flat on the floor. Place the band around your knees. 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.** Goal: 4 rounds of 10 reps.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hamstring stretching focusing on keeping your lower back and leg on the ground, on the ground.
Goal: 3 Rounds, 20 seconds per leg per round
Extra Notes: You might not hit 20 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.
Goal: 3 rounds of 8 kicks each leg
DESCRIPTION: Get into a plank position on your elbows. You will then work to rotate your hips attempting to lower your hips as much as you can before returning and repeating on the other side. Eventual goal is to touch your hip to the floor on each side.
Goal: 3 rounds of 10 reps per side
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 5 pulses each leg
Description: Start either sitting or laying on a flat surface. BEND THE LEG YOU AREN”T MOVING. You will then squeeze your thigh on one side. While holding that quad active you will then lift the leg at the hip on the side you are keeping the quad active. *Slowly return the leg to the surface and relax the knee between each rep.
Goal: 15 reps per leg
Description: Follow the video for shoulder stretch
ONLY PERFORM TO A STRETCH. NO PAIN.
Goal: Perform this for 1-2 min, gradually moving your hands closer and closer together