Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Michael! 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 is more important than reps! You might not hit all reps or even do all 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: 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds. Otherwise, 5 reps per move for warm-up and cool down
Description: 10 reps or 10 sec holds of each move
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.
Goal: 3 rounds of 5 reps
Description: Go into a middle straddle with your hands on the floor and back to the wall. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and try to lift hips over shoulders.
Goal: 3 rounds of 5 reps
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 3 rounds of 8 reps each side.
Description: This move starts in a tricep frog stand. Leaning forward over your wrists while you straighten out your elbows into an elbow planche. Then flex your elbows and lower yourself back into the frog.
Goal: 3 rounds of 8 reps
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 3 rounds of 10 reps each leg.
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: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.
3 rounds, 3-5 reps each leg
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 4 reps each leg x 30 second holds
Description: Follow this video to perform a straddle planche on the wall. Hold for 20 seconds
Goal: 3 rounds of 3 reps with 20 second holds
Description: Begin in a plank with your feet on sliders or socks on a smooth floor. Use your core to pull your feet towards your hands into a pike as steep as you can go. You will then separate your feet into a straddled pike, then circle your legs around back into a plank.
Goal: 3 rounds of 10 reps
Description: Start in front lever crunch position. Keeping hips high and core activated while you separate your knees and attempt to get them on the outside of your arms. Keep your knees bent so your hips don’t drop.
Goal: 3 rounds of 5 reps
Description: This moves begins on your back. Lift your legs and point your toes to the ski. Reach your fingers toward your toes by lifting your shoulders off the ground. Slowly lower back down.
Goal: 3 rounds of 10 reps
Description: Begin in a chin up (palms towards you) grip then attempt to keep your elbows at 90 deg while you change your grip to a pull up (palms away from you) grip.
Goal: 3 rounds of 5 switch grips
Description: Start in sitting with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift both legs up and off the ground by crunching your core.
Goal: 3 rounds of 3 reps holding as long as you can
Description: Follow the video to perform a 1 Leg Leaning Squat Stand.
Goal: 3 rounds, 10 reps each leg
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 3 Rounds, 10 reps per round.
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 8 reps.
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 3 rounds of 3 reps
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 10 reps.
Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straaddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse.
Goal: 3 Rounds, 2 reps with 30 second holds.
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 3 rounds of 5 reps each direction.
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 8 reps each leg.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Goal: 3 Rounds, 2 attempts
Goal: 3 Rounds, 2 attempts