ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 Patrick! 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 spinal stretch to work through all the normative spinal movements.
Goal:1 round at start of each day. 10 reps if reps, 10 second holds if a hold
Description: This move starts standing in front of your jump box with feet outside the box. You will then rotate your body to reach your arm to the opposite foot causing your trunk to rotate as you bend at your hips.
**TUCK YOUR BUTT TO COME BACK TO STANDING.**
Goal: 1 round of 20 reps per side
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift your feet off the ground.
Goal: 1 round, 45 second total hold time (broken up as needed)
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lean into a wall allowing your hips to lower into a partial squat. From there you will engage your core to ensure that your spine is fully supported. You will then march in place working to keep your pelvis level and not hiking to lift the leg.
Goal: 1 round of 30 reps per leg
DESCRIPTION: Start laying on the ground with knees bent. You will then engage your lower core to lift the legs up causing your core to round and pelvis to lift up off the floor. You will then use your lower core to lower the legs without allowing your feet to touch the ground.
Goal: 1 round of 30 reps
Description: Hold onto a supportive surface with 1 leg elevated on a supportive surface as well. You will then complete squats as demonstrated in the video focusing on pushing down through your heels to fully engage your glutes.
Goal: 1 rounds of 25 reps per leg
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
Goal: 1 round of 90 seconds total hold time
Description: Standing in front of a door frame or vertical surface, you will hold onto that surface as you cross one leg behind yourself to lower into a squatted position. Return to stand and repeat.
Goal: 1 round, 25 reps per leg per round
Description: Start in a side plank position, holding onto a vertical surface as shown in this video. From there you will hold your core stable as you pull yourself towards your hands and slide back away for pull-up movements.
Goal: 1 Round, 10 reps per side.
Description: Start by squeezing a yoga ball between your legs. You will then squeeze your glutes for the prescribed time.
Goal: 3 rounds of 30 second holds for 3 reps with 10 sec rest between reps
Extra Notes: You might not hit 30 seconds each rep or all 3 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: Start with feet on an elevated surface in a position with hands shoulder width apart. You will then walk your hands in towards your feet causing yourself to pike up. **Be sure to keep your core engaged throughout.**
Goal: 1 Round, 10 reps
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: 1 Round, 15 reps per side
Description: Start in a piked elbow plank with hands flat on ground keeping elbow slightly tight to body. From there you will push through both hands and lift your elbow off the floor into a piked plank position. You will then lower your elbows back to the floor back into the piked position. This is 1 rep. *BE SURE TO HOLD YOUR CORE THE WHOLE TIME TO NOT ARCH*
Goal: 1 round, 25 reps
Description: Follow this video working to stretch your hamstrings as much as possible.
Goal: 1 round, 25 reps
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you march your feet.
Goal: 1 round of 20 reps per leg
Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able
Goal: 1 round, total time of 60 seconds broken into as many small holds as necessary
DESCRIPTION: Start in an elbow plank with core engaged to be in a “turtle shell back” position. You will hold that core engagement as you lift 1 leg off the ground and out to the side to engage your pelvis/hip supporting muscles.
Goal: 1 round, 25 reps per side
DESCRIPTION: Laying on the ground on your side with yoga ball between your legs. From there, you will engage your core to lift your legs up and slightly forward to ensure your back is not completing the lifting.
Goal: 1 round, 20 reps per side
DESCRIPTION: Start in an elbow plank position with feet on surface that can slide. You will then engage your core to slide your feet towards your hands into a piked position. Hold your core and slide back out to the elbow plank position.
Goal: 1 round, 20 reps