Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Steve! 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 and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
Description: Work this movement to open your hips as you strengthen the squatting leg.
Goal: 2 rounds of 8 reps per leg
Description: Cross 1 leg over the other into a figure 4 position then do dips with foot on floor, hands on raised surface (like a chair or bench)
Goal: 2 rounds of 10 reps per side.
Description: You will work your shoulders, core, and hip strength while working your hip and shoulder mobility with this move. It’s fine if you have to take additional steps to bring your body around in a full circle as seen in this demo video.
Goal: 2 rounds of 10 reps each direction
Description: Lay on the ground starting in a hollow position. You will then engage your core further to bring your knees and elbows together to touch. Return to the hollow position and repeat. (This video also demonstrates V-ups, do not do that portion of the video)
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 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: Start in a side plank position on your hand and knee with lifted foot against a wall. You will then lift the top leg and top arm working to crunch as shown in this demo as you focus on holding your pelvis perpendicular to the floor.
Goal: 2 rounds of 7 reps per side.
Extra Notes: You might not hit 7 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 in a slightly wider than hip width squat. You will then twist 180 degrees as seen in this demo video. Set yourself up with your back towards a wall so when you twist, you are facing the wall and it will give you balance.
Goal: 2 rounds of 5 reps per side
Extra Notes: You might not hit 5 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: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows to bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands to attain a frog position. From there, you will hold for the prescribed time.
Goal: 2 rounds of max hold time up to 60 seconds
Description: Start hanging on bar with feet touching the ground. You will then crunch your knees to your chest and then lower back to full hang with feet touching the floor.
Goal: 2 rounds of 15 reps
DESCRIPTION: Start in a piked plank position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you complete push-ups touching your head to the floor shown in this demo video.
Goal: 2 rounds of 10 reps
DESCRIPTION: Push up into a table position lifting 1 leg then opposite arm. Then reach the arm across the body and return to starting position
Goal: 2 rounds of 8 reps per side.
Description: Work on single leg squat control with more balance by placing your ankle on the opposite leg in a figure 4 position
Goal: 2 rounds of 8 reps per leg
Description: Work this move for shoulder, core and glute strength as well as hip and back flexibility
Goal: 2 rounds of 12 reps (1 rep is pike to full plank to pike)
Description: Work on holding your hollow body position in a planched plank as you complete push-ups to work your shoulders and core.
Goal: 2 Rounds, 15 reps per round
Extra Notes: You might not hit 15 reps, or 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 in a plank position. You will then step forward 1 leg at a time in the same manner as this demo. The focus is on lower core engagement to move throughout this movement.
Goal: 2 rounds of 8 reps per side
Description: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core. Work to “kiss your knees” as you hold
Goal: 2 rounds of 5 reps, 10 second holds per rep.