Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Wes! 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 45-60 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: 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
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: 3 rounds of 10 reps each leg.
Extra Notes: You might have to come out of the V-stand before getting to 10 leg lifts to keep good form. Make a mental note on where you are so we can monitor your progress! You got this!
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.
*WES – Only go as far as your body will allow you to be able to come back up using your core and not twisting your back*
Goal: 5 attempts
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: 5 reps.
Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 5 reps WITH GOOD FORM
Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.
*Be sure to look down at your hands as you complete this move or you will hit your head on the floor.*
Goal: 3 rounds of 5 reps per side.
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 to ensure that your back doesn’t arch and the movement comes from your shoulders.
Goal:10 second holds x 5 reps
Description: Lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 5 reps each direction.
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time. (Do better than she does in the video!)
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 30 second holds x 4 reps each leg
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.
Goal: 15 second holds x 3 reps each leg
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 10 rolls
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: 3 rounds of 10 reps per 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.
*You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 5 reps each leg.
Description: This move starts by laying on your back holding a light-weight object (yoga block, shoe, small pillow). You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep.
*Focus to reach your hands to feet each attempt keeping the legs fully straight.*
Goal: 3 Rounds, 10 reps per round.
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 (with GOOD form and SLOW speed)
Description: Begin with your feet on the FLOOR 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: 3 rounds of 10 push ups.
Description: This move starts by holding your rings with your arms straight and in line with your chest. You body is flat to the ground with your hips and knees bent causing a “bridged” position at your hips. You will then give a strong pull with your arms to raise your chest to the rings keeping your hips raised and your back flat.
Focus on holding your core tight throughout this move to support your back. Make this harder by having your legs out straight or on an elevated surface.
Goal: 3 Rounds, 8 reps per round
Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position
Goal: 3 Rounds, 8 reps
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: 10 second holds, 5 reps each arm
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
Description: Go into a middle split with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 5 seconds.
WES – I do not want you “hopping” for right now. Focus on weight shifting onto your arms and coming up onto your toes as much as possible
Goal: 5 second holds up on your toes x 10 reps