Category: Online Training Sessions

Online Training Session #3

3/18/2020

Third time's a charm! Let's get into session #3!

WARM-UP!

Please make sure you hit up the Peak Performance System prior to starting today's training session. You can find it here: www.wilcoxwellnessfitness.com/peakperformancesystem.

TODAY'S SESSION:

Today’s session has you switching every 5 repetitions in an A/B set up. Do the A exercise first, B exercise next, and repeat for 5 rounds. This will help you to consistently move with little rest. Although some of the exercises are basic, the repetitions will add up in the end, and you will finish the session off by doing each exercise (there are 10 of them) 1 time through. Enjoy!

A/B CIRCUIT #1

Make basic more difficult. Just squats and push-ups here - 5 at a time. There are two ways to make this a challenge. Go quickly with lots of engagement, or slow things down and have ‘time under tension.'

A: Squats x 5
B: Push-Ups x 5

A/B CIRCUIT #2

These two exercises are also basic, but will add up because you will do double the repetitions you did in Circuit #1, switching sides after 5 repetitions. Adding a small rotation towards the front leg on your stationary lunge will get the obliques firing. Practice your footwork, breathing, and reaching straight up.

A: Stationary Lunge w/ Slight Rotation x 5 each
B: Squat with Rotation & Reach x 5 each

A/B CIRCUIT #3

Balance, bracing, and breathing will get you through these two. Single leg dead rows can be one of the most difficult exercises you do (when you really maximize the work). You will do the 5 rows while you hold a single leg deadlift. Use a balancing prop (chair) and do single arm rows if you find you are losing your balance. The reptile plank is great for challenging your postural position while working hip mobility. Always remember that your plank position is more important than how much movement you get. Most people will compensate to get their leg forward more causing shoulders to round and abs to disengage. Focus!!

A: Single-Leg Dead Row x 5 each
B: Alternating Reptile Plank x 5 each

A/B CIRCUIT #4

Doing pendulum work without weight can seem downright weird. However, you can really perfect your mechanics, allowing you to create some muscle memory for when we get to hit the weights again! If you have weights available, a dumbbell would be best and a kettlebell will provide more challenge.
The side bend will take some mind/body connection for sure. We will lengthen one side and then attempt to contract the lengthened muscle to bring us back to neutral. The combination of these two exercises will test the endurance of those obliques- yes!!

A: Unilateral Pendulum with Step x 5 each
B: Side Bend x 5 each

A/B CIRCUIT #5

Pulses = ouch. The lunge pulse is certainly a mental challenge as these start to add up. Go slow, use a slight rotation, and make some connections. Press through your foot, brace through your abdominals, and pull with your lats (the outside muscles of your back). This connection is a vital component to human movement and what a great opportunity to perfect it!
Finally, an attempt to get those arms into the mix while engaging the lower body. Again, good practice on mind/body. Pull with your front foot and press with your back foot. Then, pretend you have a band in your hand while curling, using your biceps and extending, using your triceps. You honestly do not need weights for this to become difficult.

A: Slow Lunge Pulse w/ Rotation x 5 each
B: Unilateral (staggered stance) Bicep/Tricep x 5 each

We hope you got a ton out of this session!

Stay positive and keep up the great work!

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Online Training Session #2

3/18/2020

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Welcome to your 2nd training session! Let's get started!

WARM-UP!

Please make sure you hit up the Peak Performance System prior to starting today's training session. You can find it here: www.wilcoxwellnessfitness.com/peakperformancesystem.

TODAY'S SESSION:

Today’s session is made up of 4 challenging circuits. You will do each circuit 3 times through with minimal rest between circuits (enough rest to do a great job). Again, there is a good mix of strength and conditioning, with each circuit presenting its own challenge(s). Check the repetitions to make sure you are getting the correct amount of challenge, and you can always modify to make it more or less challenging.

CIRCUIT #1

When done correctly, this circuit is a perfect combination of strength and conditioning. On the surface, it may not seem too challenging, but if you add the strength mindset to the ‘simple’ conditioning exercises, you will be tested no matter your fitness level.

- Side to Sides (typically use a step or bosu) x 30
- Plank - Around the World x 5
- Knee Drives x 15 each

CIRCUIT #2

This circuit will be challenging on your legs and your discipline as you fatigue. Are you willing to take the appropriate rest and/or go at the appropriate pace to ensure you do a great job? The third set of burpees should test you. Remember, once you have jumped/stepped your feet forward, get your butt down and your posture on point (back flat) before you squat or jump up - super important!!

- Burpee w/ Plank Rotations x 8
- Lateral Lunge w/ Forward Reach x 5 each (slow)
- Pop Squats x 20

CIRCUIT #3

Similar to the first circuit, you’ll need your body awareness and engagement to get the most out of this circuit. Bracing, rowing, and controlling your hips (neutral) while you punch will be pivotal. Also, controlling your body from ‘bouncing’ while doing mountain climbers will prove you are engaged and keeping great posture!! Pay attention to your shoulders being over your hands and not shrugging. Mastering these two ‘body awareness’ skills will keep your spine from rounding, protecting the integrity of your shoulders.
The lunges will challenge your ability to stay braced while moving. Using ground force (press through your heel and ball of the foot) while bracing and staying long in your spine (no rounding) will lead to success. If you are doing those things and still losing your balance, either slow yourself down or stick with stationary and work on the other skills.

- Reverse to Forward Lunge x 5 each
- Punches x 25 each
- Mountain Climbers x 25 each

CIRCUIT #4

This circuit finishes off the body (and mind) with some ‘full’ core work. By that I mean, hitting the front, back, and side of the midsection while maintaining really good posture. V-sits will be the most difficult to keep your upper back from rounding - work hard at this and you will feel an incredible difference in how your abdominals need to perform (stay rounded and your spine ends up doing the work….blah!).
With the supermans, it’s important that you do not focus on getting a huge range-of-motion, as this means you are straining your lower back. Instead, focus on lifting your upper body using the mid-back muscles. When done correctly, there is very little movement, but a very intense effort from just below your ribcage. Please do not worry about repetitions with this circuit, but focus on muscle fatigue and do what makes sense for you- the repetitions below are just a guideline.

- V-Sit Alternating Flyes x 5 each
- Supermans x 5 w/ a 5-count
- Side Plank x failure each side

Today’s training session is a great overall session to challenge your body awareness and engagement. Choose the best pace for you to get the most out of each exercise and you will feel amazing when you are done. There is not much in the form of rotation, so doing your Peak Performance System today, especially the rotating movements, will be crucial to a well-rounded training session.

Happy training!

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Online Training Session #1

3/16/2020

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Welcome! Let's do this!

We are so happy to be providing you with these online training sessions for you to do at home through this difficult and uncertain time. Please know that we are learning as we go (we have never done this before), and our promise is to strive to make each session better than the last.

Here's to KAIZEN, to making it work, and to working with what we've got. And... we've got this. All of us - we are in this together. Let's take this time to work on our form and get just a little bit better every single time.

WARM UP!

Please make sure you hit up the Peak Performance System prior to starting today's training session. You can find it here: www.wilcoxwellnessfitness.com/peakperformancesystem

TODAY'S SESSION:

Today's session is a good mix of strength and conditioning. There are 3 circuits of work with 4 exercises per circuit, each with a different number of repetitions. If you are looking for a little more work, repeat the first 2 circuits after you complete circuit 3.

CIRCUIT #1

- Squat to Toes w/ Overhead Reach x 6
- Jumping Jax x 10
- Reverse Lunge w/ Rotation x 6 each
- Plank w/ Shoulder Taps x 10 each

CIRCUIT #2

This circuit amps up the difficulty quite a bit from the first. Remember, technique above all else, so take some brief breaks when you feel your technique slip. To get the most out of this circuit, you will need to brace as if you had weights, really lengthen through your spine, and push into the floor through your feet. You will be doing 5 reps at a time here, so make the most of them.

- Reverse Lunge to Knee Drive w/ Overhead Reach x 5 each
- Unilateral (Staggered) Stance - Reverse Flyes x 5 each
- Modified Lunge (shorter stride) to Step Press x 5 each
- Push-Ups - ½ Holds and Push Up x 5

CIRCUIT #3

This circuit is conditioning-based. You will perform 10 reps of each exercise for 4 rounds. The fourth exercise is meant to give you a nice “rest” and “recovery” from the other 3 exercises.

- Seal Jacks x 10
- Lunge Switch or Jumps x 10 each
- Lateral Step w/ Tap x 10 each side
- Full Body Rotations x 10 each (it’s good for you)

We hope you love today’s session and you give it your very best. Remember, not every training session has to be “all-out”- take this time to learn your body and remember our trainer’s coaching words as you complete the exercises!! What would Katie, JD, Allison, Adam, Ben, or Mike say about your technique, pace, breathing, or foundation?

Thank you so much for following our very first online training session. We hoped you enjoyed it! Be sure to join the community and post your post-training pictures, time delays, or sweaty selfies in our private clients Facebook group.

Lots of love,

Wilcox Wellness & Fitness

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Online Training Session #3

Third time's a charm! Let's get into session #3!

WARM-UP!

TODAY'S SESSION:

A/B CIRCUIT #1

A/B CIRCUIT #2

A/B CIRCUIT #3

A/B CIRCUIT #4

A/B CIRCUIT #5

Stay positive and keep up the great work!

Online Training Session #2

Welcome to your 2nd training session! Let's get started!

WARM-UP!

TODAY'S SESSION:

CIRCUIT #1

CIRCUIT #2

CIRCUIT #3

CIRCUIT #4

Happy training!

Online Training Session #1

Welcome! Let's do this!

WARM UP!

TODAY'S SESSION:

CIRCUIT #1

- Squat to Toes w/ Overhead Reach x 6
- Jumping Jax x 10
- Reverse Lunge w/ Rotation x 6 each
- Plank w/ Shoulder Taps x 10 each

CIRCUIT #2

- Reverse Lunge to Knee Drive w/ Overhead Reach x 5 each
- Unilateral (Staggered) Stance - Reverse Flyes x 5 each
- Modified Lunge (shorter stride) to Step Press x 5 each
- Push-Ups - ½ Holds and Push Up x 5

CIRCUIT #3

- Seal Jacks x 10
- Lunge Switch or Jumps x 10 each
- Lateral Step w/ Tap x 10 each side
- Full Body Rotations x 10 each (it’s good for you)

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Online Training Session #3

Third time's a charm! Let's get into session #3!

WARM-UP!

​TODAY'S SESSION:

A/B CIRCUIT #1

A/B CIRCUIT #2

A/B CIRCUIT #3

A/B CIRCUIT #4

A/B CIRCUIT #5

Stay positive and keep up the great work!

Online Training Session #2

​Welcome to your 2nd training session! Let's get started!

WARM-UP!

​TODAY'S SESSION:

CIRCUIT #1

CIRCUIT #2

CIRCUIT #3

CIRCUIT #4

Happy training!

Online Training Session #1

Welcome! Let's do this!

WARM UP!

​TODAY'S SESSION:

​CIRCUIT #1

- Squat to Toes w/ Overhead Reach x 6- Jumping Jax x 10- Reverse Lunge w/ Rotation x 6 each- Plank w/ Shoulder Taps x 10 each

CIRCUIT #2

- Reverse Lunge to Knee Drive w/ Overhead Reach x 5 each- Unilateral (Staggered) Stance - Reverse Flyes x 5 each - Modified Lunge (shorter stride) to Step Press x 5 each- Push-Ups - ½ Holds and Push Up x 5​

CIRCUIT #3

- Seal Jacks x 10- Lunge Switch or Jumps x 10 each- Lateral Step w/ Tap x 10 each side- Full Body Rotations x 10 each (it’s good for you)​​

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Archives

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Our Services

COmpany

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TODAY'S SESSION:

Welcome to your 2nd training session! Let's get started!

TODAY'S SESSION:

TODAY'S SESSION:

CIRCUIT #1

- Squat to Toes w/ Overhead Reach x 6
- Jumping Jax x 10
- Reverse Lunge w/ Rotation x 6 each
- Plank w/ Shoulder Taps x 10 each

- Reverse Lunge to Knee Drive w/ Overhead Reach x 5 each
- Unilateral (Staggered) Stance - Reverse Flyes x 5 each
- Modified Lunge (shorter stride) to Step Press x 5 each
- Push-Ups - ½ Holds and Push Up x 5

- Seal Jacks x 10
- Lunge Switch or Jumps x 10 each
- Lateral Step w/ Tap x 10 each side
- Full Body Rotations x 10 each (it’s good for you)