Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ray! 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!
Description: Follow along with this video for flexibility training
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: A great ankle warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Follow the video to ease yourself into the W-sit.
Goal: 3 reps.
Description: Start on elbows in plank. You will control your core to limit hip movements as you kick your legs out and back in at the same time.
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.Â
Description: You will jump with your arms over head as high as you can, land and roll your body backwards making sure your spine is in a hollowbody shape to prevent discomfort. Then continue the momentum forward and come back into standing and immediately jump again. This should be continuous movement to get your heartrate pumping!Â
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Description: Follow the video to do a stalder squat.Â
Goal: 3 rounds of 3 reps.
Description: Being in a tucked position with hands on the floor. Hop to a tucked handstand position then straighten your legs. When returning to the ground, go slowly through the negative
Goal: 3 rounds of 5 hops
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 3 rounds of 2 reps with 15 second holds
Description: This move starts by kicking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.
Goal: 3 rounds of 2 handstand holds for as long as you can hold it
Description: Begin with your hands on rings or an appropriately high surface to do chair dips off of. Use your legs as much as you need to perform this comfortably. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 rounds of 10 reps.
Description: 5 second holds per position.
Goal: 3 rounds of 2 rep each direction
Goal: 10 sec holds x 3 repsÂ
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
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: 6 reps per leg total, do them all before circuit
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 3 walk overs
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 3 rounds of 4 reps each leg.
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L position with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each direction
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.
Goal: 30 sec x 2 reps each leg
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 30 sec hold x 2 reps per side
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 5 maximal attempts
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: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: Pull as high as you can on your bar and pulse there for the prescribed time
Goal: 3 rounds of 1 rep with 15 seconds of pulsing
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. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.
Goal: 3 rounds of 2 reps with 15 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: 3 rounds of 1-2 attempts
Description: 3 rounds of 1-2 attempts
Description: 3 rounds of 1-2 attempts
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 4 reps each arm with 15 sec holds