Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Dustin! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Goal: 1 round, 10 reps if reps, 10 second holds if holds
Description: Start kneeling on the floor with hands on either side of your knees. You will then engage your core to lift your hips and knees into a tucked planche position as seen in this demo
Goal: 3 rounds of 5 reps with 5 second holds per rep
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 3-5 reps
Description: Follow this video to complete a number of kicks to work your hips and core to support hang glides and butterflies.
Goal: 3 rounds of 10 reps each move
Description: Start in a lunge position. Then kick into handstand and walk your hands forward. Be sure to work on control throughout
Goal: 3 rounds of 8 kick to walking attempts
Description: Focus on the good form here to work your muscle-up
Goal: 3 rounds of 5 reps
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 3 rounds of 3 practice each direction.
Description: Kick up at the wall and work on push-ups once there. Focus on control over depth to start.
Goal: 3 rounds of 5 reps
Description: Get in a handstand on the wall. You will then engage your core to hold your hips over your shoulders as you allow your feet to slide down the wall into a bent knee tucked position. Work to control that to a tucked planche position. **Do not try to go all the way to the V, just the tucked planche position**
Goal: 3 rounds of 5 reps
Description: You can work this movement with legs straight beneath you or in an L position (L will be more challenging.)
Goal: 3 Rounds, 10 reps
Description: Start in a handstand with your feet against the wall and hands on the floor. One hand at a time step on to the block, then step hands back to the floor.
Goal: 3 rounds of 3 reps up and down
Description: Start by leaning forward on your knees bringing your hips towards 1 elbow that is bent under you. You will then lean forward balancing to bring your knees/legs up off the floor. Once balanced, you will work to transition yourself to the opposite elbow without allowing your knees to touch the ground.
Goal: 3 rounds of 5 reps both directions
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your feet at or slightly below your shoulder height.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 2-3 reps
Goal: 1 round of 2-3 reps
Goal: 1 round of 1-2 attempts