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 Tony! 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
Description: Begin laying on your back with the bottom of your feet touching each other causing your knees to bend and “fall” outwards. You will then keep the legs in this position as you crunch up lifting your shoulder blades off the ground.
Goal: 1 round of 30 reps
Extra Notes: You might not hit 30 reps, 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 ensuing that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will step your feet forward and wide one at a time into a wide squat position allowing your knees to bend and hips to open by dropping your bottom. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.
Goal: 4 rounds of 15 reps
Extra Notes: You might not hit 15 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: This move starts in an elbow plank position. You will then rotate your hips being sure to contract your booty to keep your hips lifted while you then rotate your shoulders to work on stretching the arm still on the ground.
Goal: 4 rounds of 8 reps per side, per round
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: Start in a plank position being sure your core is engaged to round your back like a turtle. You will then hold that core engagement and lift 1 leg up behind you squeezing your glutes forcefully.
Goal: 4 rounds of 30 second holds per side, per round.
Extra Notes: You might not hit 30 seconds 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: Start in a wide leg position with feet pointing outwards facing a wall or other solid surface. You will then squat down being sure to keep your core engaged to not arch your back.
Goal: 4 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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 5 reps with 15 seconds of pulsing
Extra Notes: You might not hit 5 reps every or even 15 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up
DESCRIPTION: Hanging from a bar, you will engage your shoulders so you are not dead hanging. You will then engage your core to bring your legs parallel to the ground. You will then hold your legs in this position as rotate left and right
Goal: 4 round of 5 reps per side
Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 10 reps of one leg before switching legs.
Goal: 4 Rounds, 8 reps per leg, per round.
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: This move starts in a plank position with core engaged causing a “turtle shell” back position. From there you will slide your knees in working to bring them between your arms. Once you have brought the knees in, you will then squeeze your glutes to return to the plank position without arching your back or sagging your plank
Goal: 4 Rounds, 15 reps
Extra Notes: You might not hit 15 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: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 4 Rounds, 10 reps per side per round
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: 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: 4 rounds of 4 reps.
Extra Notes: You might not hit 4 reps per round, or even complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!