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 Mike! 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! Listen to your body!
Description: Follow along with this video for a full-body flexibility training
Description: Follow the video to get your wrists ready for weight bearing.
Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the oppposite direction then tilt your nose down towards the floor.
Goal: 15 sec holds x 4 reps each side.
Description: Begin in supine with your core set and foam roller running up/down your spine. Hold weights in both hands (~2 pounds is perfect) with palms up. Make a circle beginning at your head, down to your hips, then around back above your head. Really try to stretch across the front of your shoulders. STOP if you feel any symptoms in your hands and please let Bethany know.
Goal: 10 circles.
Goal: USE STRAP and hold x 2 min each leg
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.Â
Goal: 2 minute hold
Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.
Goal: 2 minute hold
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 5 reps each leg.
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 3 rounds of 3 reps
Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.
Goal: 3 rounds of 5 reps each side
Description: Start with hands above your head and in a forward bent position with hollowbody spine. Perform walking lunges with knees bent at 90 degree angles.
Goal: 3 rounds of 5 reps each leg
Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 3 rounds of 2 handstands (hold as long as you can)
Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.
Goal: 1 round of 10 reps
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 8 reps
Description: Begin with your arms out infront 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 to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 8 reps.
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.
Goal: 3 rounds of 2 frog stands for as long as you can hold it.
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 3 rounds of 5 lifts each leg.
Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands.
Goal: 3 rounds of 10 reps
Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse. Then produce a rock while maintaining the correct shape.
Goal: 3 Rounds of 20 rocks
Description: Your bottom knee can be on the floor. It does not have to elevated as the video shows. Start by kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Start with hands as far apart as possible with both thumbs facing down. Keep your arms straight and core tight as you raise and lower your top leg as high as you can.
Goal: 3 rounds of 8 reps each side
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: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.
Goal: 3 rounds, 10 reps each leg
Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 3 rounds of 5 rolls each direction.
Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.
Goal: 3 rounds of 8 reps each leg.