Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Todd! 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 at least 45-60 MINUTES 6 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/rounds. Keep clean form and make sure you are activating the muscle groups intended. It may start small but it will build each week. You got this! 🙂
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 3 rounds of 5 reps each leg.
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time.
Goal: 3 rounds of 10 pulses each leg
Description: Begin sitting on your block and lower your hands to the floor. Keep your legs straight and together as you compress your core raising your legs as tight to your body as you can.
Goal: 3 rounds of 10 reps.
Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: This move starts in a wide/deep lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.
Goal: 3 Rounds, 10 reps each leg.
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 3 rounds of 15 reps.
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Begin in a normal push-up stance. Walk your arms out as far as you can go. Perform a push-up with good form.
Goal: 3 rounds of 10 push-ups
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 10 reps each leg.
Description: This move is a great body awareness and flexibility duo. Maintain balance on one leg while placing a rod (broom handle, stretch out/yoga strap, etc.) on the bottom of your other foot. Extend your knee to feel a hamstring/posterior chain stretch.
Goal: 30 sec of balance x 2 reps each leg
Description: Hold a dowel with hands slightly wider than shoulder width apart. Reach arms up overhead as far as you can, then perform trunk rotations keeping arms overhead.
Goal:10 reps each direction
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Goal: 3 rounds of 5 reps each direction
Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.
Goal: 3 rounds of 5 reps per leg
Description: Follow Lee in the video and only lower as far as your knees comfortably can.
Goal: 3 rounds of 10 reps
Description: Begin with your feet in the rings at chest height so your body is in a tall plank. You will then use your core to keep your legs straight while pulling your feet closer to your arms into a pike position. Slowly lower yourself back down into a tall plank position.
Goal: 3 rounds of 8 reps
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 8 reps.
Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.
Goal: 3 rounds x 60 second holds
Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank.
Goal: 3 rounds of 5 reps
Description: Holding a 5 pound weight on your legs and another 5 pound weight in your hands you will then hold the hollowbody position for prescribed time
Weighted Goal: 3 rounds of one 60 second hold
Unweighted Goal: 3 rounds of one 90 second hold
Description: This move starts by laying on your stomach and lifting up into a superman. Keep your arms back by your ears. Add as much weight as you can tolerate while keeping good form.
Weighted Goal: 3 rounds of 2 reps x 45 second holds
Unweighted Goal: 3 rounds of one 90 second hold
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 3 rounds of 3 reps each leg.
Description: Push up into a bridge with your hands up against a wall. Weight shift towards your shoulders while pushing your elbows straight.
Goal: 3 rounds of 3 bridges.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 8 reps each direction
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 3 rounds of 5 reps
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.
Goal: 3 rounds of 2 reps each leg. 15 second holds.
Description: Begin with your hands at an appropriate distance away from the wall. Raise one foot on to the wall in a straddled position then the second leg. Extend away from the wall as far as you can control to planche over your wrists.
Goal: 3 rounds of 3 reps of 15 sec holds
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 30 second holds x 2 reps per side
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: 1 round of 3 reps each leg x 20 second holds
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can. Goal: 15 sec holds x 4 reps each leg
Goal: 1 round of 3 reps each leg x 20 second holds
Description: Start standing bent over with your knees straight. Reach over to grab the stall bars or place your hands on the surface in front of you and hold.
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 1 round of 3 reps x 20 second holds
Goal: 10 sec holds x 3 reps each direction
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.
Goal: 3 rounds of 5 reps each side
Description: Follow the video to perform a 1 Leg Leaning Squat Stand.
Goal: 3 rounds, 5 reps each leg with 10 second holds
Goal: 3 rounds of 5 reps each side
Description: On parallel bars or like surface, pull your knees towards your chest while performing a hip lift. Focus on keeping elbows straight, core compression, and pushing through your shoulder blades.
Goal: 3 rounds of 8 reps
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 3 rounds of 5 rolls
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Bring knees away from body and then crunch them back in.
Goal: 3 rounds of 8 reps
Goal: 3 rounds of 5 reps each direction
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 8 reps.
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten both legs to feel a hamstring stretch.
Goal: 3 rounds of 15 second holds x 2 reps each leg.
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 1 round of 4 reps each leg x 20 second holds
Goal: 1 round of 2 reps each arm – 10 second holds
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: 1 round of 3 reps x 30 second holds