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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: This move starts standing with your core engaged (so leg in front of you). You will then hold that core engagement as you bring 1 leg behind you to complete circles each direction without arching your lower back.
Goal: 3 rounds of 5 reps per direction per leg
Description: Start with 1 leg lifted on a raised surface while the leg on the ground remains perpendicular to the floor. From there, you will be sure that your core is engaged as you lean forward reaching for the floor being sure that your trunk remains in the middle of your hips. Go slowly to not aggravate your back/hip!
Goal: 3 rounds of 10 reps per side
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: 3 rounds of 3 reps for as long as you can hold.
Description: Sitting on the ground with knees bent and feet flat on the ground. You will then lift 1 leg so that the shin is parallel to the ground as you rotate your trunk so your opposite hand reaches for the lifted foot. You will then lower the leg as you return to starting point to repeat on the opposite side.
Goal: 3 rounds of 5 rotations each direction
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 5 reps.
Description: Keep your arms on your ears. You will then hold your core engaged as you tip forward towards a raised surface. Use your glutes throughout to stabilize your pelvis and return you to standing.
Goal: 3 rounds of 8 reps per side
Description: Start on your hands and knees. You will then lower your elbows to the floor before returning to the hands and knees position.
Goal: 3 Rounds, 8 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each direction
Description: Start laying over a yoga ball with only shoulders on the ball. You will then squeeze your glutes strongly to lift hips so that your legs are parallel to the ground. From there, you will hold your core engaged as you rotate side to side, being sure to hold your hips stable throughout.
Goal: 3 Rounds, 15 reps per side
Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.
Goal: 3 rounds of 5 reps each arm.
Description: Start standing with butt to wall and legs wider than hips with a raised surface (like your ball) to lower to support your back to allow you to stretch more)
Goal: 3 rounds of 1 reps, 15 seconds holds per rep.
Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.
Goal: 3 rounds of 5 reps.
Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms as high as you can.
Goal: 3 rounds of 5 reps
Description: Sit on an exercise ball with your palms on the foot. Weight shift to one side then point your toes and lift your opposite leg up off the floor. Ensure your quad (front of thigh) is tight so you do not have a “lag” at your knee.
Goal: 3 rounds of 8 reps each leg
DESCRIPTION: Start by leaning back on your elbows. You will then bring knees in and out as shown in this demo video
Goal: 3 rounds of 15 reps per side
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you squat using both legs.
Goal: 3 rounds of 15 reps
Description: COMPLETE MOVE AS SHOWN. SQUEEZE YOUR GLUTES. Add in to to heel and toe lifts to work your ankles
Goal: 3 rounds of 15 second holds (5 reps per leg at a time) with 2 reps each round
Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.
Goal: 3 Rounds of 5 reps.
Goal: 10 sec holds x 3 reps each direction
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: Work into a deep squat, then push your knees wide with your elbows to work your hip strength and range of motion
Goal: 3 rounds of 3 reps with 10-15 second holds
Description: This move starts sitting on the floor with legs straight, feet pointed. Without using momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 Rounds of 5 reps with 5-10 second holds
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.
Goal: 3 rounds of 5 reps.