ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 Richard! 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 30-60 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! Listen to your body!
Description: A great overall workout. 10 reps or 10 sec hold of each.
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: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.Â
Goal: 3 rounds of 3 reps per leg.
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L position with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
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 as long as you can.
Goal: 3 rounds of 1 rep for as long as you can hold it
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 3 rounds of 8 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: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.
Goal: 3 rounds of 5 reps each side
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg
Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 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: 3 rounds of 5 push-ups each side
Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.
Goal: 3 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: 15 second holds 4 reps per side
Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse. Then produce a rock while maintaining the correct shape.
Goal: 3 Rounds of 20 rocks
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. Rotate your toes up to the ceiling then place back on the floor.
Goal: 3 rounds of 8 reps each direction
Description: Begin by holding a ring or like surface with both hands in a clasp grip. Support yourself with your legs as much as you needed. Row yourself up into a modified clasp pull up.
Goal: 3 rounds of 10 reps
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 5 reps
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
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