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: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 5 rolls slow and controlled
Description: Follow the video to get your wrists ready for weight bearing
Goal: 10 reps if reps, 10 second hold if holds
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: 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: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 10 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: 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: 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: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 8 kick ups each leg.
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3 rounds of 5 reps
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 3 rounds of 3 kickbacks
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 5 reps
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 knees off the floor.
Goal: 3 rounds of 5 attempts each arm
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
20 INCH BOX
Goal: 3 rounds of 10 reps each leg
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
24 INCH BOX
Goal: 3 rounds of 10 reps each leg.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
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: 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 2 attempts
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 3 rounds of 10 reps.
Description: Perform this move from your rings or pull up bar. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 3 rounds of 10
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.