Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Sonny! 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 ~30-60 MINUTES 3-6 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: Work these moves for your legs and hip mobility
Goal: 2 reps of 30 second hold per rep
Description: Follow the video to get your wrists ready for weight bearing.
Description: This move starts sitting on the ground, legs straight, feet on a block and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 Rounds, 3 reps of 10 sec holds per rep
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 2 rounds of 8 reps per leg
Description: Start in a piked push-up position. You will then turn over into the table position focusing on holding your hips high throughout by squeezing your glutes.
Goal: 2 Rounds, 8 reps per direction
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 2 rounds, 10 reps per side
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 2 rounds of 3 reps with 10 sec holds per rep
Description: Get into a low squat. You will then use your core to bring your leg around in a circular motion as seen in this demo video
Goal: 2 rounds, 5 reps per side
Description: Start in a frog stand position using your core to stabilize your knees against your arms.
Goal: 2 rounds of 60 second hold
Description: Pull yourself to the top of your pull-up. You will then pulse there to work your muscular endurance and range of motion for future muscle-ups
Goal: 2 Rounds of 10 reps per round
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in tis demo video making your body become like the bottom of a rocking horse. Keep your arms by your ears.
Goal: 2 Rounds, 60 second hold
Description: Start in a tuck planche position with feet on a raised surface. You will then engage your lower core and shoulders to lift your hips above your shoulders into a piked position. Slowly lower to tap knees on ground and repeat
Goal: 2 rounds of 10 reps
Description: Work this move to strengthen your hip rotators and pelvis muscles. Start higher than the demo and work to deepen the squat as you can tolerate it
Goal: 2 rounds of 10 reps per leg
Description: Hold a hollow body position as you work your triceps to support handstand push-ups
Goal: 2 rounds of 15 reps
Description: Work to look like the man in this video. Focus on your grip strength and hang time tolerance.
Goal: 2 rounds, 2 reps of this video
Description: Start in a piked handstand position with feet on the wall or a raised surface. Hold your core active to keep your hips over your shoulders then lift 1 leg up into the air and then lower to tap it to the floor and return it to the lifted leg position.
Goal: 2 rounds, 10 reps per leg
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. FOCUS on pushing down through your heels to maximize glute engagement
Goal: 2 rounds of 8 push-ups