ENJOY YOUR TRAINING!
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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 Steve! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45 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!
Form is more important than reps! You might not hit all reps or even do all 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: 2 rounds of 5 reps each direction per round
Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.
Goal: 2 rounds of 8-10 reps
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 2 rounds of 3 reps x 15 second holds
Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh.
Goal: 1 round of 4 reps each leg x 30 second holds
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal:2 rounds of 5 body rolls, slow and controlled
Extra Notes: Do not bend your knees!
Description: Start by sitting with your knees bent. Tighten your core then slowly lower yourself as far as you can control it. Once you begin to lose control pull yourself come back up using your core.
Goal: 2 rounds of 8 reps per round
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: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.
Goal: 1 round of 4 reps each leg x 30 second holds
Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs.
Goal: 2 rounds of 10 reps per leg
Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.
Goal: 2 rounds of 10 reps each leg
Description: Begin in a side plank on your bottom knee and elbow. Perform a side crunch bringing your top elbow and knee together.
Goal: 2 rounds of 8 reps each side
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 1 round of 4 reps x 20 second holds
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal:1 round of 3 reps each side x 30 second holds
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.
Goal: 2 rounds of 30 seconds
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
Goal: 2 rounds of 30 second holds
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. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 rounds of 10 reps
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round of 4 reps each leg x 30 second holds
Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.