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 Morgan! 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:Â Follow along with this video for a full-body flexibility training.
Goal:Â 10 reps or 10 second holds of each movement
Goal: 4 reps x 30 second holds
Do each exercise for 10-15 reps!
Description: Perform the following series of superman movements x 15 second holds EACH
Description: Roll your feet over your head like the video shows. Try to keep your legs together and knees straight.
Goal: 4 rounds of 8 reps each side
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs with bent knees.
Goal: 4 rounds of 3 attempts each arm
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: 4 rounds of 8 reps each leg
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine.
Goal: 4 rounds of 4 reps x 5 second holds
Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 4 rounds of 5 sweeps per leg
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 1 round of 4 reps each leg x 30 second holds
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 4 rounds of 5 reps each leg
Description: Follow the video to perform a flare. Begin slowly to learn the motor coordination.
Goal: 4 rounds x 1 min practice each direction
Description: Start at the top of your rings with arms straight. You will then lower yourself in a deep dip, to then transition to below the rings for a muscle-up negative
Goal: 4 rounds of 5-8 reps
Description: Start in a handstand against the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 4 rounds of 3-5 reps
Description: Go slow to begin. Core engaged throughout.
Goal: 4 rounds of 5 reps
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 1 round of 4 reps each leg x30 second holds
Description: Start in a handstand with your feet against the wall and hands on blocks. One hand at a time step off to the outside of the block, then step hands back up onto the blocks.
Goal: 4 rounds of 5 reps each arm
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.
Goals: 4 rounds of 5-8 reps
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 4 rounds of 8 reps each side
Description: Stand facing a doorframe and use arms for support as needed. Stand on 1 leg and tuck the other leg behind you as you squat down. REMEMBER: keep your pelvis SQUARE!
Goal: 4 rounds of 6 reps each leg
Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.
Goal: 4 rounds of 8 pulses
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**
Goal: 4 reps each leg with 15 second holds