Online Training Session #1

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

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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)
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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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