Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Tyan! 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: Start sitting on the floor. You will then engage your glutes by pushing down through your feet and hands to attain the table position as seen in this video. Hold this position focusing on lifting your hips up the entire time as you walk forward
Goal: 2 rounds of 10 steps per side
Extra Notes: You might not hit 10 steps 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 a pike. You will then lower head to the floor and press back up.
Goal: 2 rounds of 8 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: 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 kick back into plank
Goal: 2 rounds of 5 reps
Extra Notes: You might not hit 10 reps 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 with your feet on a raised surface (such as a couch or chair) in a plank position. You will then walk your hands in to attain a pike position before you walk back out to the plank position. Work to hold your core active the entire time to hold a “turtle shell” back position throughout this movement.
Goal: 2 rounds of 10 reps
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 Rounds, 30 seconds per side per round
Extra Notes: You might not hit 30 seconds 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 an elevated plank. Transfer to piked position.
Goal: 2 rounds of 10 reps per leg
Description: Follow video to hold a pike!
Goal: 2 Rounds, 20 sec
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 laying on your stomach. You will then squeeze your glutes to lift your legs up as you slide your hands down to work your lats as seen in this video.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 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: Do this move with focus on starting at the top and lowering as far as you can before you return to the top of the crunch.
Goal: 2 rounds of 10 reps
Description: This move starts laying on your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.
Goal: 2 rounds of 30 second holds
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you march your feet.
Goal: 2 rounds of 20 reps per leg
Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms. From there you will complete hip circles focusing on holding core engaged to not allow hip hiking to occur.
Goal: 2 rounds of 20 reps each side
DESCRIPTION: Start in a piked handstand position with feet on a raised surface. You will then lift 1 leg up to work your glutes before you then lightly tap the floor onto the floor while you then return it to up behind you to repeat.
Goal: 2 rounds of 5 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 your core is engaged to lift your hips off the ground. You will then further engage your core to slide your knees in towards your chest then slide them back out as you hold your off the ground the entire time.
Goal: 2 rounds of 10 reps
DESCRIPTION: Do the movement you see here laying on your back to work your obliques.
Goal: 2 rounds of 10 reps per direction