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 PJ! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30 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!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Perform on RIGHT side only
Perform on RIGHT side only
Perform on RIGHT side only
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 4 Rounds, 10 reps per round.
Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.
Goal: 4 rounds of 10 reps.
Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.
Goal: 4 rounds of 3 reps each leg
Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.
Goal: 4 rounds of 5 reps each side
Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.
Goal: 4 rounds of 5 reps each direction.
Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.
Goal: 4 rounds of 5 reps each leg.
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 5 reps each direction.
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.
Focus mainly on tipping your pelvis forward to unlock your lower back. Try to keep your back up straight.
Goal: 60-120 sec x 2 reps
Goal: 4 rounds of 5 reps each direction
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 4 rounds of 8 reps.
Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 4 rounds of 5 sweeps per leg
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: 4 rounds of 5 reps each directionÂ
Description: Elevate your legs on a higher surface. Perform a V-Up as far as you can control without using momentum.
Goal: 4 rounds of 10 reps.
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: 4 rounds of 5 push-ups each side
Goal: 15 second holds x 4 reps
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 4 rounds of 8 reps each leg.
Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward.
Goal: 4 rounds of 25 ft pulls.
Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.
Goal: 4 rounds of 5 rotations each side.
Description: Hold onto your rings as the video shows. With straight arms, lower yourself into the fly then power back up to a top push up position. Decrease the height of your rings to increase the intensity.
Goal: 4 rounds of 10 reps.
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touchign the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Goal: 4 rounds of 5 reps each direction
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 4 rounds of 5 reps each side.
Description: Start kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Place your hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can.
Goal: 4 rounds of 5 reps each side
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 30 second holds x 2 reps per side
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30-60 sec holds x 2 reps.
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 4 rounds of 8 reps
Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.
Goal: 4 rounds of 10 circles.
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 4 rounds of 3-5 negatives with at least 5 second lowering
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: 4 rounds of 5 reps each leg.
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 4 rounds of 5 lifts each leg.
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 15 sec holds x 4 reps each leg