Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Tom! 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: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.
Goal: 2 rounds of 10 reps
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.
Goal: 2 rounds of 5 reps
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.
Goal: 2 rounds of10 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 8 reps per leg
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: 1 round of 4 reps each side x15 second holds
Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.
Goal: 2 rounds of10 reps
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 2 rounds of 3 reps
Description: This move begins with lifting yourself into a pull-up position TO YOUR CHEST by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 2 rounds of 5 negatives with at least 5 second lowering
Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.
Goal: 2 rounds of 8 reps each leg
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 1 round of 3 reps each arm x 15 second holds
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 10 second holds
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time.
Do 5 pulses of one leg before switching legs.
Goal: 2 rounds of 3 reps each leg
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 2 rounds of 5 reps per leg
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.
*Focus on making sure your back doesn’t arch and the movement comes from your shoulders*
Goal: 1 round of 2 reps each side x 15 second holds
Extra Notes: If you feel more of a stretch in the back of your thighs rather than your shoulders/back/chest – bend your knees! 🙂
Description: This move starts in a slight 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: 2 rounds of 8 reps each leg
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 2 rounds of 10 push ups
Description: Begin on your hands and knees (quadruped position). Tighten your core to keep your trunk as immobile as possible. Lift one leg out to the side as far as your hip will allow. Picture a glass of water sitting on your lower back. Do not let the water pour out. Then kick your knee out as straight as you can. Slowly return to a quadruped position without letting your core rock.
Goal: 2 rounds of 10 reps per side
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 2 reps each side x 30 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 5 reps x15 second holds