Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Merlin! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45-60 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!
Form over number of reps always!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow along with this video to get your feet and ankles ready to move
Goal: 10 reps if reps, 10 second hold if holds
Description: 1-2 attempts
Description: 1-2 attempts
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.
Goal: 3 rounds of 5 reps per leg
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 5 reps.
Description: Begin laying on your back. With your back flat on the floor, rotate your legs from side to side using your obliques to control the movement
Goal: 3 rounds of 8 reps each side.
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 10 kick ups each leg.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds of 5 reps
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 reps each leg
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 to a count of 5 seconds
Goal: 3 rounds of 10 reps.
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 8 reps.
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. Keep your arms back by your ears.
Goal: 3 Rounds, 1 rep for 60 second hold.
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 3 reps per leg.
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: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 3 rounds of 8 reps each direction
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 5 reps.
Description: Follow the video to sequence a flare around the world.
Goal: 3 rounds of 5 reps each direction
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 8 reps
Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold