Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Connor! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Goal: 1 round, 10 reps if reps, 10 second holds if holds
Description: Start in a snake squat. You will then work to lift the straight leg slightly off the floor as you “sweep” it forward to a pistol squat position. Return the leg to the starting position and repeat on the other side.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall into a handstand position, leaving a bit of distance between your hands and the wall. You will then work on making circles as seen in this demo to work your hip range of motion and handstand balance
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to pull yourself up and over the bar to work your pulling and core strength.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a deep squat with hands on the floor between your hands. Squat down with thighs on your triceps and then you will allow your feet to slide forward into a stalder position
Goal: 3 rounds of 5 reps working to lift both feet each time.
Description: Start in a lunge position. Then kick into handstand and walk your hands forward. Be sure to work on control throughout
Goal: 3 rounds of 8 kick to walking attempts
Description: Focus on the good form here to work your muscle-up
Goal: 3 rounds of 5 reps
Description: Work this move to continue your progression to a full flare. Focus on following this video each rep.
Goal: 3 rounds of 5 reps both directions
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move starting on a 24 inch block working to lower to the floor. This will work your shoulders for bridges and walkovers.
Goal: 3 rounds of 10 reps per round
Description: Walk your body up the wall into a handstand position. You will then do a partial handstand push-up to lower yourself to roll out to stick.
Goal: 3 rounds of 8 reps
Description: Work this dynacombo to begin working to link movements together
Goal: 3 rounds of 5 reps per direction
Description: Lift your hips into an L and then work to walk on your hands to rotate your legs in circles
Goal: 3 Rounds, 2 reps per direction
Extra Notes: You might not hit 2 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move on a surface where you can use a line hopefully to help keep you in line. Focus on starting in a horse stance squat, cart wheel to land in a horse stance squat with either the back hand (back hander) or front hand (front hander) touching the floor.
Goal: 3 rounds of 5 reps each type
Description: Start in a tuck lever position. From there, you will extend your hips slightly to touch your knees to the bar you are hanging from before you return to the tuck lever position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall into a handstand position, leaving a bit of distance between your hands and the wall. You will then straddle your legs as you work to stack your hips over your shoulders to allow your feet to lower down the wall with control to the floor.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 2-3 reps
Goal: 1 round of 2-3 reps
Goal: 1 round of 1-2 attempts