ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 William! 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: 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: 8 rolls
Extra Notes: You might not hit 8 reps, 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 piked 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 attain the table position.
Goal: 4 rounds of 5 reps per side, per round
Extra Notes: You might not hit 5 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 hanging with legs lifts to an L position by contracting your core. You will then rotate left and right holding the legs up the entire time.
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 with hands on a line with hips in a partial split, placing feet on the same line as hands, working to bring your toes in alignment withy our palms. From there you will lean forward and up onto your toes, squeezing EVERYTHING to work to lift your hips and hover your feet. Stay leaning forward for the whole 30 seconds
Goal: 4 rounds of 30 second holds.
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 standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.
**GO SLOW! This is not a speed movement, It is all about the control.
Goal: 4 rounds of 8 reps per leg
Extra Notes: You might not hit 5 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 on hand and knees with knees between arms. You will then contract your core strongly to pull your knees to your chest working to lift the hips only as high as you can while keeping your knees to your chest.
**Stay leaning forward to help hold your balance
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: 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up
DESCRIPTION: This move starts by laying on your back with one leg bent to 90-90 and foot flat on the wall. You will then cross the other leg with the ankle at the knee of the 90-90 leg. You will then push the crossed-leg’s knee towards the wall, not allowing the pelvis to lift or rotate. Repeat on opposite side
Goal: 1 round of 3 reps per side w/15 sec holds per rep
Extra Notes: You might not hit 15 seconds each rep, 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: 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!
Description: This move starts in a bridge position. You will then left 1 leg up so that foot is on the wall. Once stable, you will complete push-ups in the bridge.
Goal: 4 rounds of 4 reps per side.
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!
Description: Start hanging. You will then contract your core to lift your knees to your chest and shoulders to lift your hips up working to bring them between your arms.
Goal: 4 rounds of 5 reps per round
Extra Notes: You might not hit 5 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 hanging. You will then contract your core to lift your knees to your chest before lowering your legs back down to straight hanging.
Goal: 4 rounds of 15 reps per round
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!