ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Niedra! 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!
Focus to push your legs wide through your elbows at knees/shins
DESCRIPTION: Focus on Holding your hip stack as you open your hips for range of motion.
Goal: 1 round 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: Your focus is to engage your core and glutes to lower your legs while holding your handstand stack.
Goal: 1 Round 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: Get into this position as best you can and then work to lift the top leg as seen here for glute activation.
Goal: 1 Round of 15 reps per leg
Extra Notes: You might not hit 15 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 a narrow lunge position. with arms on ears, core engaged and knees at 90 degrees. You will then lean forward to place hands flat on the ground to kick up towards a handstand. Lower yourself back into the starting lunge position.
Goal: 1 Round of 15 reps per leg
Extra Notes: You might not hit 15 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 a piked elbow plank position. You will then push to the piked plank position 1 arm at a time, working to stabilize through your shoulders and hips to stabilize yourself.
Goal: 1 Round of 10 reps per side
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!
Goal: 1 round, 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 25 reps
Extra Notes: You might not hit 25, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 25 reps
Extra Notes: You might not hit 25, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Same starting position as demonstrated here, however instead of crunching in directly between arms you will pull your knees together towards 1 elbow to engage your obliques.
Goal: 1 round of 25 reps
Extra Notes: You might not hit 25, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round 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!
Goal: 1 round of 12 reps
Goal: 1 round of 90 second holds (total time of 90 seconds) with a 5-10 pound weight
Goal: 1 round of 10 reps
Goal: 1 round of 15 reps
Goal: 1 round of 20 reps
Goal: 1 round of 20 reps per side
Goal: 1 round of 15 reps per side
Goal: 1 round of 20 reps per side
Goal: 1 round, 3 reps of 45 seconds holds
Goal: 1 round of 15 reps
Goal: 1 round of 3 reps
Goal: 1 round of 3 reps with 25 second holds per rep
Goal: 1 round of 2 reps, 30 seconds with 10 second rest between reps
Goal: 1 rounds of 10 reps
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: 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
Goal: 1 round, 20 reps
Goal: 1 round of 20 reps.
Description: Start laying on the floor. You will then lift your arms above your head as you contract your upper core to lift your shoulders. Once your shoulders are up, you will then work posterior pelvic tilts to engage your lower core.
Goal: 1 round of 20 tilts
Extra Notes: You might not hit 20 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 60 second hold total time
Goal: 1 Round, 15 reps