Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Rick! 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 flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down.
Description: Start in a piked elbow push-up position. You will then push through 1 arm to straighten your elbow then the other elbow to attain a piked plank position. You will then lower 1 arm at a time to return to your elbows.
Goal: 16 reps (8 per side)
Description: Start laying on your back with legs straight. You will then engage your lower core to bring your legs off the floor, rolling your back so your pelvis also comes off the floor before lowering your pelvis back down without allowing your feet to touch the ground.
Goal: 15 reps
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 10 reps
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 inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back. IF able, lift the 2nd foot to hold a full frog stand for 1 sec.
Goal: 8 reps
Description: Start sitting on the floor. You will then engage your glutes by pushing down through your feet and hands to attain the table position as seen in this video. Hold this position focusing on lifting your hips up the entire length of the prescribed time. You will then lift 1 leg and 1 arm to rotate as shown in the demo video
Goal: 10 reps per side
Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.
Goal: 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: 10 push-ups 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. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 10 reps each leg
** use primarily one hand**
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: 30 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 2 reps each leg
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 reps 30 seconds per side
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 15 reps
DESCRIPTION: Start in a horse stance squat. You will then shift to 1 side working to touch butt to heel as you straighten the opposite leg. You will then shift to the other side and repeat.
Goal: 10 reps per side
Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.
Goal: 15 reps
Description: Put hands on the floor in a slight lunge position. You will then work small and controlled kick-ups as shown in this demo video.
Goal: 10 reps per leg
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 8 reps per leg
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 12 reps each direction.
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: 20 reps per leg
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 5 attempts
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 3 reps each direction