Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Silas! 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 your wrists for mobility and strengthening
Goal: Complete each move with 10 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: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds x 2 reps per side
Description: Lay on your back bringing your knee to your chest, keeping the other leg straight and flat on the ground. From there you will work to straighten to the bent knee to stretch the hamstring there.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 2 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Stand in front of a raised surface, facing that surface. You will place 1 foot on the surface lightly. You will then hop off the foot on the floor to switch feet on the raised surface. Repeat as quickly as you can for the time prescribed.
Goal: 2 rounds, 45 seconds per round
Description: Start sitting on the floor next to a wall/punching bag. You will then lift your legs and place your feet high on the wall, pushing through your hands to lift your hips. You will then work your core to bring 1 leg straight off the wall towards your face as seen in this demo working your core compression for future v-stands.
Goal: 2 rounds of 10 leg lifts per side
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: Be sure to squeeze your glutes to hold your hips up into the table position. From there you will lift 1 arm and the opposite leg to rotate the arm across your body to reach for the lifted leg as seen in the demo. This will work your glutes, shoulders and core.
Goal: 2 rounds of 10 reps each side
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: Start in a horse stance. You will then pivot on your feet to rotate into a lunged position. Tap your knee to the floor, then return to horse stance and repeat on the other side.
Goal: 2 rounds of 10 reps per side
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: 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, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 2 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo video to get into the horse stance position. From there you will hold with arms straight out to the side and core drawing you upright.
Goal: 2 rounds, 1, 60 second hold per round
Description: Lay on the floor on your back. You will then engage your core to bring your bent knees up towards your chest while reaching your hands forwards outside your legs. You will keep this position as you rock from hips to shoulder blade.
Goal: 2 rounds, 1, 60 second hold per round
Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 2 rounds of 10 rolls each direction.
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: Walk up wall with stomach facing the wall.
Goal: 2 rounds of 7 reps
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this movement to work on your posterior chain mobility. ONLY WORK THE MOVEMENT FROM THE FLOOR AT THIS TIME
Goal: 2 rounds of 10 reps
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 on your shins. Push through your arms to bring your knees to your chest and hold. Keep toe nails against floor to maximize your core engagement.
Goal: 2 rounds of 1, 30 second hold
Extra Notes: You might not hit 30 sec, 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 plank position with hands positioned in a diamond shape. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 2 rounds of 10 reps per leg.
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 this demo to start working your hips, core and arm strength to work towards full flares. It’s ok if you take more than 6 steps to get the full rotation.
Goal: 2 rounds of 8 reps per direction
Description: Follow this video to work your hip mobility and control for rotational movements
Goal: 2 Rounds, 10 reps per side
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!