ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 Zeeshan! 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move x 3-5 reps each
Description: Start standing in front of a supportive surface. You will then bring 1 leg and cross it so that your ankle is at the opposite knee. You will then hold that leg there as you lower yourself down as much as you can. To return to standing, you will keep your chest up and squeeze your glutes.
Goal: 3 rounds of 10 reps each leg
Description: Start in a deep squat position with hands between legs. You will then bend your elbows keeping your hips above level of your elbows and thighs on triceps. You will then engage your core to hold you as you straight 1 leg out at a time.
Goal: 3 rounds of 8 reps each side
Description: Begin with your feet ELEVATED and 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 8-10 push ups
Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.
Goal: 3 rounds of 4 reps each leg
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 10-12 reps
Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!
Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you then lift 1 left up at a time in the air. Lift each leg, then lower back down for 1 rep.
Goal: 3 rounds of 5 reps
Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold.
Goal: 3 rounds x 30 second holds 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 both legs up off the elbows and return with control. Think belly button over head to help support as you push the ground away with your hands.
Goal: 3 rounds of 5 reps
Description: Grab your foot with opposite hand and lower yourself down so that your opposite hand can touch the ground. From there you will work to end in the position shown in this demo before you engage your glutes on the standing leg to return to standing.
Goal: 3 rounds of 10 reps each direction
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L position with legs straight and at or above hip height. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 10 reps each direction
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 3 rounds of 5 rolls
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor and forward.
Goal: 3 rounds of 20 scoots
Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.
Goal: 3 rounds of 8 reps
Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.
Goal: 3 rounds of 8 reps
Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 3 rounds of 4 reps each leg