Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Nico! 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: Follow along with this video for a full-body flexibility training
Description: Follow along with this video for shoulder flexibility training
Description: Follow along with this video for shoulder flexibility training
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your lower back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Goal: 15 sec holds x 3 reps
Description: 1-2 attempts
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 5 reps
Description: This move starts in a squatted position as low as you can hold. Without coming out of the squat, step sidewards one direction x 5 steps then return the opposite direction back to your starting spot. That is one rep.
Goal: 3 rounds of 5 reps
Description: DO THIS IN STANDING, ONE LEG AT A TIME like we did on our call. Toes point forward the entire time. DO NOT let your hip externally rotate. This is to strengthen the outside of your hips.
Goal: 3 rounds of 10 reps.
Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 3 rounds of 10 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: 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 5 lifts each side
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
YOU CAN DO THESE IN AN ELBOW PLANK LIKE WE DISCUSSED
Goal: 3 rounds of 10 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 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: 10 reps for as long as you can hold.
Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds. DON’T FORGET TO ACTIVATE YOUR SHOULDERS
Goal: 3 rounds of 5 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it using your glutes. Do not let your lower back arch.
Goal: 3 rounds 5 reps each leg.
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 rounds, 8 reps per leg
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 3 rounds of 8 reps
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: 30 sec hold x 4 reps each leg.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Start with legs on a raised surface as seen in this demo. You will lift your hips up off the floor and work to lift 1 leg from the surface at a time. FEET ON YOUR BOX
Goal: 3 rounds of 5 reps per leg
Description: Begin with your feet on the FLOOR 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 8 push ups
Description: Start in a plank with feet touching a wall. You will then lift your feet onto the wall and walk yourself in towards the wall while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 3 rounds of 5 reps.
Description: Pull as high as you can working to bring your chest to the bar each rep.
Goal: 3 rounds, 8 reps
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: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
DO THE FIRST ROUND OVER YOGA BALL
Put the block between your knees for adduction.