Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Stelios! 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: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 reps of 30 second holds per side
Extra Notes: You might not hit 30 seconds every rep, 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 Standing with your butt to the wall, feet slightly wider than your hips. You will then lean forward to stretch your hips reaching for the floor as you keep your butt/hips against the wall. Hold at the bottom.
Goal: 2 reps of 30 second holds
Description: Work on this position to work your hips and core
Goal: 3 rounds of 30 second holds per round
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: Hold yourself on your dip bars. You will then bring your knees to your chest and hold them there as you straighten your knees out to an L position. Then return to the crunch and repeat.
Goal: 3 rounds of 10 reps
Description: Follow this demo video which shows how to begin the movement. You will then use your hands on your knees to give some support as you work the depth of the squat.
Goal: 3 rounds of 10 reps
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 your legs off the ground. If lifting both feet bothers your wrists, work on lifting 1 foot at a time for 15 seconds per side to work on your wrist strength.
Goal: 3 rounds of 30 seconds per round
Extra Notes: You might not hit 30 seconds 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 kneeling, elbow side plank position as seen in this demo video. You will then crunch using your core to bring you elbow and knee together over the top side of your body.
Goal: 3 rounds of 10 reps per side
Description: Start on the floor on your elbow/hand and hip on the floor. You will then engage your shoulders, core and hips to lift your hips up into a side plank position
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 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: Follow this demo video to work on shifting from 1 leg to work on the hips and knee strength to progress towards single leg squats
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete 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 sitting on the floor with feet flat, hands behind you. You will then push through your shoulders and your glutes to lift your hips into a table position. You will hold this for the prescribed time.
Goal: 3 rounds of 3 reps, 20 second holds per rep
Extra Notes: You might not hit 3 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 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: 3 rounds of 15 reps each side
Description: Start by engaging your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!
Goal: 3 rounds of 10 reps per 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 in a bent knee hollow body position with a block, or small pillow being held between 1 knee and the same arm. From there you will extend the other arm and leg not holding the block/small pillow into a full hollow position, then crunch them back to touch each other again. Repeat per prescribed amounts on each side.
Goal: 3 rounds of 10 reps per side
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: 3 rounds of 10 reps each side
DESCRIPTION: Start in a plank with feet on a raised surface. You will then hold your core active as you walk your hands towards the raised surface and your feet as you lift your hips into a piked position. Then walk back out to the plank position.
Goal: 3 rounds of 7 reps
DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground working to use your core to bring your hips backwards.
Goal: 3 rounds of 10 reps
Description: Start in a plank position with a turtle back. You will hold that and then rotate your shoulders over your hands in circular movements with movement initiating from your shoulder and scapular muscles.
Goal: 3 rounds of 10 reps per direction
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!