Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Samuel! 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: Follow this video for your daily wrist warm-up!
Goal: Complete each move with 10 reps per move
Description: This move starts in a plank with your core engaged to cause a “turtle shell back” posture. You will then hold your core active as you rotate towards a table squeezing your glutes to keep your hips high to support your knees and shoulders. Then rotate again into the piked position.
Goal: 2 Rounds, 8 reps per direction
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 2 rounds of 8 reps per side.
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 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.
Goal: 2 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 2 rounds of 10 crunches
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.
Goal: 2 rounds of 10 kicks each leg
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: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.
Goal: 2 rounds of 10 reps.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.
Goal: 3 rounds of 10 reps.
Description: Begin 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: 2 Rounds, 10 reps
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start holding onto your bar and squat a bit to straighten your arms. You will then pick 1 leg up and work circles as shown in this demo video to work your hip range of motion
Goal: 2 Rounds, 10 reps per leg
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 3 reps each leg.
Description: Using your yoga ball for the back leg support, you will strengthen the front leg through lunges while your stretch the back hip and leg on the yoga ball. DON’T ARCH YOUR BACK AS YOU DO THIS. KEEP CORE ACTIVE
Goal: 2 rounds of 8 reps per leg
Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 2 rounds of 20 reps
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: 2 rounds of 10 reps per leg
Description: Squat down and place your hands on the floor between your knees. You will then lean forward bringing your inner thigh to your triceps working to balance onto your hands to be able to lift 1 or both feet
Goal: 2 Rounds, 30 second holds per round
Extra Notes: You might not hit 10 secs each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on your back with legs straight. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to starting point. DO NOT USE MOMENTUM.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 2 Rounds, 8 reps per direction.
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!