ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Shawn! 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 45-60 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: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.
Goal: 8 body rolls with 15 second holds
Description: Start in a table position with glutes super active to keep hips elevated. You will then contract your core to bring your hand to the opposite knee (as you lift them both), not allowing your hips to drop.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 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 plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 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 feet wider than your shoulders. You will then shift your weight to 1 side and squat as low as possible (goal is to touch your bottom to your heel) and you will straighten out the opposite leg. Once you have straightened the opposite leg, you will then shift to the opposite side to repeat the procedure you did with the first transition.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control working to keep your knees forward to work your ankle range of motion. Squeeze your thighs and glutes to power yourself back up into standing.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 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 arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.
**GO SLOW! This is not a speed movement, it is all about the control.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, 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 5 reps per leg with 10 sec holds per rep
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
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 while bringing your knees to your chest. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 1 Round, 3 reps per round working for max hold time.
Extra Notes: You might not hit 3 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: Keep your arms straight and be sure to round your back as you lift so that your core lifts the legs, not your hip flexors.
Goal: 1 round 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: This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and elbows/forearms in a slight pike position. You will be sure that your core is engaged by rounding your back like a turtle shell. You will then shift forward dropping yourself into a plank position keeping your core engaged throughout before returning to a pike position.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 3 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 in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps each direction per round.
Extra Notes: You might not hit 5 reps every round or even do all 3 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 with feet on an elevated surface with arms straight and hips bent so that hips are directly over shoulders. Once you are stacked you will work to lift 1 leg off the block working to put the leg in alignment with hips and shoulders.
***DO NOT HOP YOUR FEET***
Goal: 3 Rounds, with 10 second holds per leg per round.
Extra Notes: You might not hit 10 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will hang from a bar or rings and engage your core to bring your hips up with legs straddled wide causing yourself to invert.
Goal: 3 Rounds, 8 reps per round.
Extra Notes: You might not hit 8 reps every round or even do all 3 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 plank position with arms cross as seen in video. You will then push through 1 hand causing partial side-plank position with elbow fully straight. You will then lower yourself back down onto your elbow to then repeat on the other side.
Goal: 3 Rounds, 8 reps per side per round.
Extra Notes: You might not hit 8 reps every round or even do all 3 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 with feet on an elevated surface with arms straight and hips bent so that hips are directly over shoulders. Once you are stacked you will work to lift 1 leg off the block working to put the leg in alignment with hips and shoulders.
***DO NOT HOP YOUR FEET***
Goal: 1 round of 5 reps per side with 10 second holds per rep
Extra Notes: You might not hit 10 seconds every rep or even do all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Goal is to bring knees to chest working your core compression to the max.
Goal: 1 Round, of 25 reps.
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lean forward with knees on arms working to balance while engaging your core to stabilize your hips.
Goal: 1 Round of 5 reps 30 second holds with 15 second rest per rep.
Extra Notes: You might not hit 30 seconds every rep or even do all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!