ENJOY YOUR TRAINING!
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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 Mike! 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 couple minutes 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: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 15 sec holds x 4 reps each leg
Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.
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: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.
Goal: 3 rounds of 5 reps
Description: Focus to engage your glutes to work this rotational movement. Your goal is to work on shoulder range of motion and strength while your glutes support your hips. YOU WILL NOT TOUCH THE FLOOR WITH THE LIFTED ARM WHEN YOU ROTATE.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 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 working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: Follow this video to work on hip mobility. REMEMBER STRETCH TO DISCOMFORT NOT PAIN
Goal: 10 reps, 10 seconds holds
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, 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 plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 3 rounds of 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: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.
Goal: 3 rounds of 5 reps
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: 10 reps for as long as you can hold. Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
Description: Follow this video to work your ankle, pelvis, core and shoulder control.
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 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 tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.
Goal: 3 rounds of 2 reps each leg
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg.
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: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds of 3 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: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position. Goal: 3 rounds of 10 crunches.
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: 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: 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.