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 Ted! 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: 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: Work this move to open the shoulders while you hold the core active to not arch through the lower back
Goal: 5-10 reps with 5 second holds per rep
Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder.
PUT TOP FOOT ON FLOOR IN FRONT OF BOTTOM FOOT AND STAY ON ELBOW
Goal: 3 Rounds, 5 reps each side per round.
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 3 reps.
Description: You will squeeze your glutes strongly to attempt to lift your feet off the ground.
DO OVER THE YOGA BALL WITH 1 LEG WITH BENT KNEES
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 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 (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat.
Goal: 3 rounds, 5 reps with 5 second holds.
Extra Notes: You might not hit 5 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. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**
Goal: 4 reps each leg with 15 second holds
Description: Be sure to keep your hips level throughout and lead with your heels, not your toes.
Goal: 3 Rounds, 10 steps each direction
Extra Notes: You might not hit 10 steps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. Do not let your feet touch the ground between reps.
Goal: 3 rounds of 5 reps.
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 the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 3 rounds of 8 reps
Description: Work this move for increased glute activation in lunges.
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: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.
DO OVER YOGA BALL SQUEEZING THE BALL WHEN BRINGING HAND TO KNEE
Goal: 3 rounds of 5 lifts each side
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.
Goal: 2 rounds of 5 lifts each side
Description: Focus to not arch your back and hold your weight stable through your 3 limbs on the ground
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 5 reps with 10 second holds.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each direction
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 4 reps each leg
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.