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 Peter! 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!
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. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: DO THIS MOVE DAILY FOR YOUR LOWER BACK
Goal: 20-30 second holds 2 reps max for a total time of 60 seconds
Description: Follow this vid and only go as low as you can come back up from.
Goal: 20 reps daily
Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.
Goal: 8 body rolls with 15 second holds
Description: Goal is to bring knees to chest working your core compression to the max.
Goal: 3 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: Start in a pike elbow plank position. You will then work to push through both hands to attain a tall piked plank position before you lower yourself back into the piked elbow plank position. *DO THIS WITH FEET AGAINST THE WALL*
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 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 wider than your shoulders. You will then shift your weight to 1 side and squat as low as possible (goal is to be lower than hips as they tolerate.) You will then shift to the other leg working to keep the depth in your squat as you move side to side.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 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 laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. You will then hold this position for the prescribed time.
Goal: 3 rounds of 30 second holds
Extra Notes: You might not hit 30 seconds 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 in hanging with your shoulders engaged (shoulder blades down) to keep from your neck over-engaging. You will then engage your core as demonstrated in this video. Have the video playing to follow along for your reps.
Goal: 3 rounds of 2 reps of this video
Extra Notes: You might not hit 2 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: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.
Goal: 1 round of 30 second holds per side.
Extra Notes: You might not hit 30 seconds each side, 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 sitting on the ground with your legs straight. You will then give a strong push through your triceps to lift your hips as you contract your core. You will then further contract your core bringing your knees tight to your chest by sliding your feet along the floor. You will then slide your feet back out to the starting position.
Goal: 3 Rounds, 10 reps
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: This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 8 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 in an elbow plank. You will then engage your core to slide your feet inward to bring your knees to your chest before you slide back out to the elbow plank. Hold your pelvis tucked throughout to keep your “turtle shell” back to hold your core engaged.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 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: This move starts sitting on your shins with hands on either side of your knees. You will then lean forward and engage your core to lift your knees tight to your chest keeping your weight forward on your hands as much as possible.
Goal: 3 Rounds, 10 reps.
Extra Notes: You might not hit 10 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: This move starts laying on the ground with 1 foot on the wall (that leg at 90 degrees at knees and hips.) From there you will cross the other leg so that your ankle is at the knee of the lifted leg on the wall. You will then push the crossed leg at the knee to work to open your hip. DO NOT ALLOW YOUR PELVIS TO ROTATE AS YOU DO THIS MOVEMENT.
Goal: 1 Round, with 30 second hold per side per round.
Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on the floor with your legs straight. From there you will engage your lower core to bring your knees towards your chest as you roll your pelvis off the floor. From there, you will slowly lower your feet back to the floor before bringing legs back up. NO MOMENTUM IS USED FOR THIS MOVEMENT.
Goal: 3 Rounds, 10 reps per round.
Extra Notes: You might not hit 10 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 by lifting your hips into a starting table position being sure to push through your heels to help your glutes engage. You will then hold that table position as you lift 1 leg or 1 arm at a time.
Goal: 3 rounds of 8 reps (1 rep is lifting each limb 1 at a time)
Extra Notes: You might not hit 30 seconds 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 by placing your hands above your head with arms on your ears holding a dowel rod. You will then tilt sideways holding onto the dowel rod working on stretching out your lats.
Goal: 3 Rounds, 30 second holds per side per round
Extra Notes: You might not hit 30 seconds 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 in an elbow plank position holding your core engaged to be in a turtle shell back position. You will then engage your core further to slide your feet forward bringing both knees to 1 elbow before sliding back to starting position and repeating on opposite side.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lean forward with knees on arms working to balance while engaging your core to stabilize your hips.
Goal: 3 Rounds of 30 second holds per round.
Extra Notes: You might not hit 30 seconds every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!