Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mick! 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 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.
Goal: 8 body rolls with 15 second holds
Description: Start by lifting your hips into a starting table position being sure to push through your heels to help your glutes engage. You will then hold that table position for the prescribed time.
Goal: 3 rounds of 30 second holds per round
Extra Notes: You might not hit 30 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: Start in an elbow plank position. You will then work hold that plank position with active core as you rotate your hips right and left.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 10 reps 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: Start standing next to a supportive surface. You will then bring 1 leg up tight your chest using your core to lift the leg to start in the crane position. You will then hold your pelvis stable as you bring the bent knee leg out behind you as you flex at your hip to bring your torso level with the ground to enter into the warrior position. You will then bring yourself back up to crane using your core and glutes. This move is for core, pelvis and ankle control.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps 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: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. Start this move by bending your knees to lessen pressure on core while still holding it active. You will then hold this position for the prescribed time.
Goal: 3 rounds of 30 second holds
Extra Notes: You might not hit 30 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: Start on your knees. You will then straighten 1 leg out to the side to enter into a half middle split. Work to lean onto your elbows and hold there to work the adductor length of the straight leg. As this gets easier, you will then work to walk your hands towards the straight leg to increase the stretch.
Goal: 1 round of 2 reps, 30 second holds per rep per side.
Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a side plank position with bottom knee bent and on elbow with top arm straight over your head and top leg out straight. You will then work to crunch your core to cause your top elbow and top knee to meet over your body.
Goal: 3 Rounds, 10 reps per side
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 8 reps 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: 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: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps 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: Start in a piked elbow plank. You will then lift 1 leg up behind you “kicking it” while you hold your core engaged to not arch your back. After that, you will bring that same leg down and bend the knee to crunch it tight to your chest before kicking it again up behind you. Focus on core and glute control throughout this move.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps 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: This move starts laying on the ground with 1 foot on the wall (that leg at 90 degrees at knees and hips.) From there you will cross the other leg so that your ankle is at the knee of the lifted leg on the wall. You will then push the crossed leg at the knee to work to open your hip. DO NOT ALLOW YOUR PELVIS TO ROTATE AS YOU DO THIS MOVEMENT.
Goal: 1 Round, with 2, 30 second holds per side.
Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps each direction per round.
Extra Notes: You might not hit 5 reps 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: You will start laying on the floor with knees bent. From there you will engage your lower core to bring your knees towards your chest as you roll your pelvis off the floor. From there, you will slowly lower your feet back to the floor before bringing legs back up. NO MOMENTUM IS USED FOR THIS MOVEMENT.
Goal: 3 Rounds, 10 reps.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time.
Goal: 3 Rounds, 7 reps per side.
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in an elbow plank position holding your core engaged throughout. You will then hold that core as you lift 1 leg up and then bring it out to the side all through hip movement. DO NOT ARCH YOUR BACK!
Goal: 3 rounds of 10 reps per side
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!