Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fracka! 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!
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 2 reps each leg.
Description: 1-2 attempts
Description: Perform a handstand wall walk up as far as you can, with control. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 2 handstands with hold of 30 seconds per leg lifted (1 minute per handstand)
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: 12 reps each leg.
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting both feet but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 8 reps
Description: Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Lift your chest has high as you can and squeeze your shoulder blades together as you lift your legs using your glutes
Goal: 20 reps
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: 5 reps per leg.
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: 15 sec holds x 3 reps
Description: 1-2 attempts
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 15 reps.
Description: Go into a middle straddle with your hands on the floor and feet on block. Try to stack your shoulders under your hips as much as you can. Perform a negative to the floor then press back up to the box
Goal: 5 reps
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: 20 push ups.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 12 reps each direction.
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 1 min practice each direction.
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 6 reps with 10 second holds building up to 1 rep for 1 minute
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.
Description: 1-2 attempts
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 10 kick ups each leg.
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 15 reps each side.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole or TRX straps for balance.
Goal: 12 reps each direction
Description: Start lying on your back then push up to a bridge position with feet elevated. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 reps of as long as you can hold
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 10 reps
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 12 reps each leg.
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds x 2 reps per side
Description: 1-2 attempts
Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and hold x 30 seconds. Repeat on other side.
Goal: 2 reps x 45 seconds each side
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 10 reps