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 Niedra! Here’s your custom program which includes 2 days’ worth of exercises. 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 along with this video for a nice spine mobility activity.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 5 reps
Extra Notes: It may start small but will build each week to continue to maximize your gains. You got this!
Description: Being on your hands and knees in quadruped. Bring your left knee up towards your chest and across towards your belly button as far as your hip will allow. Then circle your hip out and around into full extension. Squeeze your glute to make the movement come from your hip, not lower back.
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then 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 lift the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds of 5 push-ups each side
Description: Start standing. You will then roll down your hands to the ground holding your legs straight. You will then walk your hands forward holding your core active into a plank position before walking your feet back in towards your shoulders. Repeat this for your reps.
Goal: 1 round, 20 reps
Extra Notes: You might not hit 20 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 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 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps per leg per round.
Description: This move starts laying on the floor on your stomach with a yoga ball being squeezed between your legs. You will then lift the ball off the floor by squeezing your glutes strongly.
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!
Description: This move starts with your feet on your counter and in a piked position. You will then engage your core to stack your hips over your shoulders while you engage your shoulders by pushing the floor away from you. You will then lift 1 leg up over your body to work on stabilizing yourself with the leg over your hips. ***DO NOT WORK ON LIFTING THE SECOND LEG YET.***
Goal: 3 Rounds, 5 reps per leg per round with 10 second holds per rep
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video for a great core and glute workout while also working on hanging and grip.
Goal: 1 round of 5 reps per direction with 5 seconds per rep.
Description: Go into a squat position. You will then contract your glutes strongly and finish by raising on your toes for introduction to jumping.
Goal: 1 round of 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!
Description: Cross 1 leg over the other working to bring ankle to knee. You will then squat down working to keep your posture upright and glutes active to support you.
Goal: 1 Round 15 reps leg per round
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: Do this on the rings so you can use the floor to help you bring your hips up.
Goal: 1 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: You will engage your core to hold that compression position.
Goal: 1 round of 30 second holds with 15 second break between x4 reps
Extra Notes: You might not hit 30 seconds every rep or even do all 4 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: this moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.
Goal: 1 rounds of 10 reps.
Description: You will start with back to wall, arms above your head. You will then reach for the wall with arms first, then squeeze your glutes strongly to support you and help to lower your body into a bridge position without hinging in your lower back. Use your core to bring you back to standing.
Goal: 1 round of 5 reps
Extra Notes: You might not hit 5 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 lunged position with the back shin flat to the wall. You will then push your bottom to your heel and when there, you will work to lift your body upright focusing on pushing your lower back against the wall to increase the hip flexor stretch.
Goal: 1 Round, 3 reps per round with 30 second holds per rep
Extra Notes: You might not hit 3 reps every round or even do 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this5
Description: This move can be done as in video, or on your knees to lessen pull at knees, or even done 1 sided.
Goal: 1 round of 10 pulses per side x3 reps.
Extra Notes: You might not hit 10 pulses every rep or even do all 3 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 the horse stance squat (hips and knees at 90 degrees.) You will then twist 90 degrees to one side allowing the back knee to land at the heel of the front foot. You will then strongly contract your glutes to return you to starting position.
Goal: 1 rounds of 15 reps per side.
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: This move starts on your hands and knees with knees between your arms. You will then lean forward to place weight through your hands while you contract your core to lift your knees to your chest working on core compression and full core activation.
Goal: 1 Round, 30 second hold with 15 second rest x4 reps
Extra Notes: You might not hit 30 seconds every rep every round or even do all 4 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Be sure that your glutes are active throughout this and pull to bring your shoulder blades together.
Goal: 1 rounds of 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!
Description: keep legs together and toes pointed.
Goal: 1 rounds of 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!
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom.
Goal: 1 round of 30 second holds with 15 second rest between x4 reps
Extra Notes: You might not hit 4 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift up and slightly forward to ensure core engagement throughout.
Goal: 1 rounds of 15 reps per side
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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 5 reps
Extra Notes: It may start small but will build each week to continue to maximize your gains. You got this!
Description: Goal is to work on your explosiveness to lift up while rotating arms to assist in whole body rotation.
Goal: 1 round of 8 reps per direction
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: Yoga ball should be positioned directly at shoulder blades. Be sure that your glutes are active throughout this working to hold your body parallel to the ground as you rotate.
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Place a yoga block between your legs as you lay on your stomach with arms above your head. You will then squeeze your glutes to lift your legs to bring them together above the yoga block as you slide your hands down to your hips causing your shoulder blades to move down adn together.
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: keep legs together and toes pointed.
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Let the tops of your feet remain on the floor for balance and a little assistance to lift yourself
Goal: 1 round of 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!
Description: Work to position your foot so you feel this stretch in your glute area
Goal: 1 round of 3 reps per leg with 20 sec holds per rep