Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Audun! 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: Follow this video for your warm-up
Description: Follow the video to get your wrists ready for weight bearing.
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 5-10 seconds then return to a plank. Rotate the opposite direction.
Goal: 5 reps each direction.
Description: You can work this move on your rings and in a door frame. Keep your arms straight as you stretch through your shoulders. Squeeze your glutes to support your back to not over-arch in the lower back
Goal: 5 reps with 15 second holds per rep
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 2 rounds, 8 pulses
Description: This move starts sitting on the ground, legs straight, feet 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. You will then crunch your core to lift both legs off the ground.
Goal: 2 Rounds, 8 reps
Description: Follow the video to build your shoulder and hip strength. Begin slowly to learn to motor coordination.
Goal: 2 rounds of 10 reps per direction
Description: Follow this demo video to attain a horse stance position. You will then shift from side to side focusing on getting your hips in line with your knee and foot on the side you are shifting towards.
Goal: 2 rounds, 10 reps per side
Description: Balance your knees against your arms in a frog position. Once you are balanced, squeeze your glutes to be able to kick back into a plank position as seen in this demo
Goal: 2 rounds of 5 reps
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Start in hanging with shoulders active. You will then engage your core to bring your knees to your chest before returning to full hang.
Goal: 2 rounds, 12 reps
Description: Start in a crossed arm plank as seen in this demo video. You will then straighten 1 arm at a time to activate your triceps.
Goal: 2 Rounds, 10 reps per arm
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 back by your ears.
Goal: 2 Rounds, 30 seconds of rocks.
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on rotating a full 180 degrees each rep
Goal: 2 rounds of 8 reps per side
Description: Start in a tuck planche position with feet on the ground. You will then hold that core engagement as you lift 1 leg to your bottom. Hold for a count of 3 seconds per leg
Goal: 2 rounds of 5 reps per side
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: 1 round, 3 reps, 20 second holds per rep
Description: Lay on your back in a hollow position. You will then tuck your elbows to your knees, open back into the hollow position and then roll to the superman position using your core to move you. Don’t allow your arms or feet to touch the floor as you move.
Goal: 2 rounds, 10 reps per direction
Description: Use your yoga blocks for your hand support. You will focus on keeping hips up and lifting 1 leg then returning and repeating.
Goal: 2 Rounds x 7 reps per side
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 2 rounds, 3 reps per direction with 5 second holds per position (follow this video)
Description: Start in a plank with feet at wall. You will then place both feet high onto wall and walk in towards wall to attain a handstand position. Walk back out to the plank and repeat. Hold your core active to support your back and shoulders throughout this movement
Goal: 2 rounds of 5 reps
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 2 Rounds, 3 reps per side with 10 second holds per rep
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Work this move as a dynamic shoulder and core movement 🙂
Goal: 25 reps