Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Julien! 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, or 10 reps if reps
Description: Do these stretches to get your wrist warmed up and ready to go!
Goal: 10 reps per move
Description: Do this move on your hand and feet. This is to work your scapular muscles and your core
Goal: 15 reps
Description: Work on your hanging strength without pulling into your shoulder with this move.
Goal: 1 round of 20 reps with 5-10 second holds per rep
Description: Start in a wide squat following the demo to achieve appropriate width. You will then shift side to side working to drop your bottom to your heel each side.
Goal: 1 round of 25 reps each direction
Description: Begin with one foot in the air and 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: 1 round of 15 push-ups per leg
Description: Start in a plank with feet on your yoga ball. You will then rotate your arms in circular movements as seen in this demo.
Goal: 1 round of 15 reps per side
Description: Start in hanging. You will then work to lift your knees to your chest as you hold your shoulders active.
Goal: 1 round of 60 seconds total hold time
Description: This move begins in hanging with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 1 round of 15 reps
Description: Lift your hips up with knee bent tight to your chest. You will then hold your hips up with knees tight to chest as you straight 1 leg up to the full v-stand.
Goal: 1 round of 15 reps per side
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and lift one leg. Then switch and lift the other leg.
Goal: 1 round of 15 reps per leg
Description: Holding onto an item your will roll and hand that item off as you start in a superman position, roll to a v-up position then return to superman as seen in this demo video
Goal: 1 round of 15 reps per direction
Description: Work this move for lateral movements as you fly through the air 🙂
Goal: 1 round, 12 reps per direction
Description: Start in a handstand at the wall. You will then 1 leg in a circular motion as seen in the demo video to work on your hip range of motion.
Goal: 1 round of 10 reps each leg
Description: Start in a straddle position with hands on the ground. You will then lean forward and tuck yourself strongly to roll through using your core and arms to return to standing with hands between your legs.
Goal: 1 round of 15 rolls
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side allowing your body to attain a lunge position. You will then return to the starting horse stance and repeat on the other side.
Goal: 1 round of 25 reps each direction
Description: Get into a balanced frog position. You will then work to hold your core active as you lift 1 leg at a time.
Goal: 1 round of 10 reps per leg
Description: Focus on holding your hips stacked over your shoulders as you tap 1 foot as shown in this demo video
Goal: 1 round of 15 reps each side
Description: Lay on your back and engage your core to attain a hollow body position as shown in this video. You will then rock holding this hollow position throughout the rocks
Goal: 1 round of 100 rocks per round
Description: Follow this video to begin learning the steps for a full flare.
Goal: 3-5 reps per direction