Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Rusty! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 1 minute
Description: Make a knot in the silks. You will then straddle your legs and wrap them in the silks as shown in this demo. You will then work to reach up and touch your toes with your opposite hand.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Make a knot in the silks. You will then work your core to bring your legs up over your head outside the silks. You will then work to lower your legs to the floor and return without using your arms to assist (think forearms to help balance you)
Goal: 3 rounds of 15 reps
Goal: 3 rounds of 10 reps per leg.
Goal: 3 rounds of 15 reps with 3 second holds per rep
Goal: 3 rounds of 1 min
Goal: 3 Rounds, 60 second hold per side per round
Description: Start in a piked, elbow plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.
Goal: 3 Rounds, 2 reps per leg with 20 seconds per rep
Extra Notes: You might not hit 20 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!