Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Wes! 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: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Work full range pull-ups working to pull to chest each rep.
Goal: 3 rounds, MAX REPS (Goal of eventually 20)
Description: This move starts sitting on the ground, legs straight, feet on a block and 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.
Goal: 3 Rounds, 3 reps of 10 sec holds per rep
Description: Start in a plank position with feet on a raised surface. You will then walk your hands in towards the surface letting your hips raise into a piked position. Then walk out to your starting plank position. Hold your core active throughout to not arch your back as you complete this movement.
Goal: 3 rounds, 8 reps
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 3 rounds of 3 reps with 10 sec holds per rep
Description: Work this movement to stretch your hips specifically into your piriformis.
Goal: 3 round, 1 rep per side of 30 second holds per rep
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 3 rounds, 10 reps per side
Description: Work this routine to maximize your core engagement and endurance
Goal: 3 Rounds x10 reps per movement
Description: Start sitting on the floor with feet flat, hands behind you, You will then squeeze your glutes to lift your hips into a table position as seen in this demo.
Goal: 3 rounds of 3 reps with 10 second holds per rep
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 3 Rounds, 3 reps per side with 10 second holds per rep
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 3 rounds of 10 reps per leg
Description: Work this move with hands on the floor working to stretch without over-stretching your hamstring
Goal: 3 rounds, 2 reps, 15 second holds per rep per side
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 3 rounds, 20 seconds each leg per round
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on rotating a full 180 degrees each rep
Goal: 3 rounds of 10 reps per side
Description: Work this move to work your stalder lifts. Goal is to hold your knees high towards chest as you straighten your legs.
Goal: 3 rounds of 5 reps
Description: Hold a turtle shell back position as you hold a plank with your weight shifted forward towards your fingertips.
Goal: 3 rounds, 30 second holds per round
Description: Work this movement in hanging. Focus on holding your knees up as high as possible as you straighten them from the crunched position
Goal: 3 rounds, 10 reps