Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Robert! 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: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 Rounds, 30 seconds per side per round
Extra Notes: You might not hit 30 seconds every round or even do all 2 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 your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.
Goal: 2 rounds of 30 second holds
Description: Sit on the floor with knees bent and feet flat, hands behind you. You will then squeeze your glutes and push through your hands and feet to lift your hips into a table position. Lower back to starting point and repeat
Goal: 10-15 reps
Description: Work on this position to work your hips and core
Goal: 2 rounds of 2 reps, 30 second holds per rep
Extra Notes: You might not hit 30 seconds ever rep every round, 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 piked push-up position with hands in triangle. You will then complete push-ups as seen in this demo video.
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 2 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 hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground.
Goal: 2 rounds of 10 reps per foot
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: Work slowly into hanging without pain
Goal: 2 rounds of 8 reps per side
Description: Start in an elbow plank. From there you will work to rotate hips side to side.
Goal: 2 rounds of 10 reps per side
Description: Lay on the ground and engage your core to lift your arms and legs off the ground. Be sure to keep your lower back on the ground throughout
Goal: 2 Rounds, 1 min per round
Extra Notes: You might not hit 1 min, or all 2 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 a piked position with hands flat on the ground. You will then shift your weight forward and give a small hop to put all your weight through your arms heading towards a handstand position.
Goal: 2 rounds of 5 reps per leg
Extra Notes: You might not hit 6 reps every round or even do all 2 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 a side plank on your elbow and foot with the top leg in front of the bottom leg to help with balance. You will then lift the top arm and cause your body to rotate as you bring the top arm under you then lift and reach behind you before returning to below you.
Goal: 2 rounds of 10 reps each side
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to lighten the weight on your feet as you march 1 leg at a time keeping 1 foot on the ground as you lift 1 leg.
Goal: 2 rounds of 10 reps
Description: Follow this video working your hips to rotate from a side stance squat to a lunge position. Hold lunge for a count of 3 seconds then repeat on opposite side.
Goal: 2 rounds of 10 reps each side
DESCRIPTION: Start in elevated 1 legged plank. Transition to piked position and back.
Goal: 2 rounds of 5 reps per side
Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.
Goal: 2 rounds of 10 reps