Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Tim! 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: Use a raised surface, like a stool, desk or ottoman, to complete this movement. You should feel this in your bottom on the bent knee side
Goal: 1 Round, 3 reps per side, 10 second holds per rep
Description: Work this move for your hip range of motion and hamstring length. Be sure to curl down and squeeze your glutes to return to standing.
Goal: 1 round, 3 reps of 10-30 second holds per rep
Description: This move starts standing with your core engaged (so leg in front of you). You will then hold that core engagement as you bring 1 leg behind you to complete circles each direction without arching your lower back.
Goal: 2 rounds of 5 reps per direction per leg
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 both legs off the ground.
Goal: 2 rounds of 2 reps of 10-15 second holds per rep
Extra Notes: You might not hit 10-15 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 elbow plank. Hold your belly button to spine as you rotate hips side to side. This works your shoulders, core and hips for future hand balancing, powermoves and ninja strength movements.
Goal: 2 rounds of 10 reps per side
Description: COMPLETE MOVE AS SHOWN. SQUEEZE YOUR GLUTES. Lift one arm and opposite leg at the same time.
Goal: 2 rounds of 15 second holds (5 reps per leg at a time) with 2 reps each round
Extra Notes: You might not hit 15 seconds each rep or all 2 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 laying on your back with knees bent feet flat on the floor. You will then engage your lower core to roll your pelvis up then lift your legs as seen in this demo video. FOCUS ON ROLLING YOUR PELVIS MORE THAN LOWERING THE LEGS AS SEEN IN THE VID
Goal: 2 Rounds, 10 reps
Extra Notes: You might not hit 10 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 hanging. You will then work to engage your core to bring your knees to your chest without swinging.
Goal: 2 rounds of 15 reps
Description: Start in side plank on hand and knee with top foot touching wall. You will then touch top hand and top foot together in front of you before returning to starting position. Focus on keeping top leg at or above hip height and torso facing forward.
Goal: 2 Rounds, 8 reps per side
Extra Notes: You might not hit 8 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 in a piked position on your knees. You will then do this move as shown with goal of going to the height of the pillows as you push in the same angle your body is in.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 8 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: Laying on the ground with 1 arm above your head (at your ears) and same leg straight while the other arm and knee is bent holding a yoga ball between them. You will engage your core to round your back to hold the yoga ball firmly. From there you will bring the straight arm and leg together at elbow and knee to increase the core engagement before lowering back to starting position.
**THINK RIBS TO PELVIS**
Goal: 2 rounds of 15 reps per side
Description: Lean into a wall allowing your hips to lower into a horse stance squat. You will then hold this position for the prescribed time
Goal: 2 rounds of 45 second holds per rep
DESCRIPTION: Laying on the ground on your side with yoga ball or large pillow between your legs. From there, you will engage your core to lift your legs up and slightly forward to ensure your back is not completing the lifting.
Goal: 2 rounds of 10 reps per side
DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while you engage your core to bring hips up and behind you. Allow your knees to bend so your core can engage while you push through your arms.
Goal: 2 rounds of 3 reps with 10 second holds per rep