Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Billy! 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!
Form over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms
Description: Start in sitting on a bench. You will then engage your core to lift your hip with knees bent. From there you will straighten your knees and bent them as shown
Goal: 3 rounds of 10 reps
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche.
Goal: 3 rounds of 8 reps
Description: Begin with your feet on an elevated surface 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.
Goal: 3 rounds of 10 push ups.
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 in a plank position with feet near wall. You will then walk yourself in as your feet slide up the wall to attain a handstand position. Focus on control and not letting your back arch.
Goal: 3 rounds of 3 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 2 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)
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.
Goal: 3 rounds of 3 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then bring the straight leg in front of you as seen in this demo video.
Goal: 3 rounds of 8 reps each direction
Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.
Goal: 3 Rounds, 10 reps per round.
** catch behind your legs**
Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.
Goal: 3 rounds of 5 reps each side
Description: Work this move to work your shoulders and core.
Goal: 3 rounds 10 reps per side
Description: Work this movement to increase your hip mobility working into dynamic movements.
Goal: 3 rounds of 5 reps per side
Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.
Goal: 3 rounds of 5 reps
Goal: 3 rounds of 8 reps each side
Goal: 3 rounds of 5 reps
Goal: 3 rounds of 5 reps
Goal: 1-3 reps daily
Goal: 1-3 reps daily