Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mike! 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: This is a great video for full spine mobility. Follow Lee’s instructions for your neck, chest and hip mobility
Goal: 10 reps per movement.
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing.
10 reps if reps, 10 sec hold if holds
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 2 rounds of 5 negatives with at least 5 second lowering
Description: Begin in an elbow plank. Rotate your body and shoulders to come into a side plank position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into an elbow plank and repeat on opposite side. **This video shows a further progression. Only go as far as your shoulder feels comfortable.
Goal: 2 rounds of 10 reps (5 reps each direction)
Description: This move starts sitting on the ground, legs straight. 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 of 3 reps with 10 second hold
Description: Start in a narrow horse stance position. You will then give a small hop to cross your feet, then hop again to uncross back to starting position. Repeat on each side
Goal: 2 rounds of 10 reps per side
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 2 rounds of 10 reps each leg.
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest working to further use your lower core and yoru lats to lift your hips up to parallel with the ground. Then return to fully straight position.
Goal: 2 rounds of 10 reps
Description: This move begins in a frog stand. Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 2 rounds of 3 reps for as long as you can hold.
Description: Start in a plank position (you can use parallettes as seen in this demo video.) You will hold your core active as you step 1 foot forward at a time outside your hands to attain a stalder position. Then step back to plank
Goal: 2 rounds of 10 reps
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: 2 reps each leg x 30 second holds
Description: Work this movement in hanging. Focus on holding your core engaged as you straighten your knees to work your hamstring mobility
Goal: 2 rounds of 10 reps
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 2 rounds of 3 reps with 15 second hold each
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 to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 2 rounds of 8 reps per side.
Description: Start in a quadruped position (on hands and knees.) You will then work to lower your elbows to the floor only tapping the elbows and then returning to the tall position. Focus on triceps engagement to maximize this movement.
Goal: 2 rounds of 10 reps
Description: Start with feet on a raised surface such as a bed or chair. You will then walk your feet in towards your hands bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk your feet back out to the plank.
Goal: 2 rounds of 5 reps.
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will USE YOUR CORE to start the rock.
Goal: 2 Rounds of 15 reps
Description: Start with feet wider than your shoulders. You will then rotate 180 degrees at your pelvis allowing yourself to twist on your feet to keep your feet and knees in line with each other.
Goal: 2 rounds of 10 reps each direction
Description: Start hanging on your bar. You will then pull starting as your shoulder blades to lift yourself as high as you can into a pull-up
Goal: 2 rounds of max reps
Description: Work this move to stretch your middle split.
Goal: 15 pulse reps x 2 each leg.
Description: Start with feet on a slightly raised surface with knees tucked in tight to your chest for core engagement. You will then work to lift your hips higher using your core and shoulder to attain a piked handstand position. Lower back into the tucked position and repeat
Goal: 2 rounds of 5 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to complete a couple reps of the grip switches as seen in this demo video. Then, finish the reps using your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 2 rounds of 5 reps each direction
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 2 rounds of 8 reps each side.
Description: Begin 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: 2 rounds of 8 push ups