Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ramie! 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 ~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!
Form over number of reps always!
Description: Follow along with this video for a full-body flexibility training
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your lower back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
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: 15 second holds x 2 reps per side
Goal: 10 sec holds x 3 reps each direction
Description: follow this video to prepare your ankles and feet for movement
Goal: 10 reps if reps and 10 sec holds if holds
Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder.
Goal: 3 Rounds, 8 reps each side per round.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 60 seconds.
Goal: 3 rounds of 1 rep with 1 min hold
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 5 reps.
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.
Goal: 3 rounds of 10 reps.
Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.
Goal: 3 Rounds of 10 reps.
Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 3 rounds of 10 reps.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 3 rounds of 10 reps each leg.
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds of 5 lifts each 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 knee cap to lean against your triceps. 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: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 3 rounds of 3 rolls each direction.
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Goal: 3 rounds of 5 reps each direction.
Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!
Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)
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 5 reps.
Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.
Goal: 3 rounds of 30 seconds
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will USE YOUR CORE to start the rock.
Goal: 3 Rounds of 20 reps
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor as deep as you can go.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Begin on your stomach with arms overhead. Keep your knees straddle as you separate your legs into a straddled position. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 3 rounds of 3 reps with 15 sec holds
Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.
Goal 3 rounds of 2 reps each leg 15 sec hold
Description: Start with legs on a raised surface as seen in this demo. You will lift your hips up off the floor and work to lift 1 leg from the surface at a time. FEET ON YOUR BOX
Goal: 3 rounds of 5 reps per leg
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.