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 Nolan! 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 30-60 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up. 10 second holds per move for warm-up.
Description: Follow the video to get your wrists ready for weight bearing
Description: Start with your shoulders relaxed with good posture. Perform a shoulder shrug ending with your shoulder blades pulled together and down as far as you can.
Goal: 3 rounds of 10 reps
Description: Begin by placing your hands on the wall with your fingers pointed inwards. Lower yourself towards the wall into a push up. Keep core engaged throughout!
Goal: 3 rounds of 8 reps
Description: This move begins with you laying on your side. You will cross your top leg up and over your bottom leg for balance support. You will then raise and lower your bottom leg by contracting your inner thigh.
Goal: 3 rounds of 10 reps.
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.
Goal: 3 rounds of 3 reps
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.
Goal: 3 rounds of 5 reps
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 3 rounds of 10 reps each leg.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: Begin in standing. Perform two arm circles going backwards while keeping your elbow straight. Switch arms and repeat. Then, perform two arm circles going forwards. Repeat with the other arm.
Goal: 3 rounds of this sequence.
Goal: 3 rounds of 5 reps each side
Goal: 3 rounds of 1 minute practice
Goal: 30 second holds x 2 reps each leg
Description: This move begins in a middle straddle with your hands on the floor. Squat your knees down to 90 degrees or lower, then back up to your middle straddle.
Goal: 3 rounds, 10 reps.