Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Philip! 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! Listen to your body!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Hold a standing hollowbody position. Bounce through your feet. You can do these in place or for distance as shown in the video
Goal: 15 punches
Goal: Perform just the shoulder stretches in this video. 10-30 seconds each as warm up and up to 1 min for cool down
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: 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: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
DO YOUR ROLL BACK TO PANCAKE STRETCH FOR 1 MIN FIRST
Goal: 30 sec holds x 4 reps
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 30 seconds of pulsing
NO BOUNCING. NO PAIN
Goal: Lower down slow and controlled. 30 sec hold at bottom.
Description: 1-2 attempts each side
Description: Begin this move with your legs straight and bring your hips towards your hands like you’re going to do a pull over. You will then slowly try to lower yourself into the front lever as far as you can under control. As you lose control, flex your knees up towards your chest then reset your legs up to the bar again.
Goal: 8 reps
Description: Follow the video and start off slow to remain safe.
Goal: 8 reps each side, you can do a roll after you land
Description: Follow the video and start off slow to remain safe.
Goal: 8 reps each side
Description: Follow the video and start off slow to remain safe.
Goal: 8 reps per side
Goal: 5 maximal holds each side
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps.
Goal: 8 reps
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: 20 reps each leg
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: 3 attempts
Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.
Goal: 10 reps each direction
Description: Follow the video a kong to swipe to roll dynacombo. Begin slowly to learn to motor coordination.
Goal: 8 reps each side
Description: Follow this video for your introduction towards iron cross. Focus on using limited pull-up position hand (trying to lift 1 to 3 fingers off the bar without sliding it out to the side.)
Goal: 10 reps per side
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders. After 10 second hold, perform walk over
Goal: 12 reps with 10 sec holds at top
Description: Start in a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and L stand. Use core to pull back out into a stalder.
Goal: 10 reps
Description: Start in a crab on 1 side. Using your core and glutes, lift your hips up and shift over to the other arm.
Goal: 8 transitions (4 each side)
Description: 3 attempts
Description: 5 attempts each side
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 12 reps
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 15 reps
Description: 50 rocks x 2 reps
Description: Follow this video to work on your flare
Goal: 10 reps each direction.
Description: Follow the video to perform a spindle to swipe. Begin slowly to learn to motor coordination.
Goal: 2 min practice each direction.
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche
Goal: 3 reps with 30 second hold each rep
Goal: 5 maximal holds each side
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: 1-2 attempts per side
Description: Pull as high as you can on your bar and pulse at your highest range
Goal: 20 reps
Description: Start in frog. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 2 legs up off the elbows and return with control.
Goal: 10 lifts
Description: Begin with one leg behind you and your arms out in front for balance. Lower your back knee towards the floor and attempt to gently tap your knee to the floor. Return to standing, hold your balance, then perform another rep.
Goal: 20 reps each leg.
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.
Goal: 10 reps each leg
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another. Once you are rotated, release the hand opposite the direction of your feet (if legs are to the right, release the left hand)
Goal: 5 reps each direction
Description: Begin this move with your legs tucked up to your chest. Flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Straddle your legs and attempt to extend at your hips to straighten your knees.
Goal: 6-8 reps
Description: 5 second holds per position.
Goal: 3 rep each direction
Description: Begin in crab. Your feet can touch the floor in crab, but goal is to have them lifted. Roll over the shoulder of the arm you are balancing on. Keep arms straight as you squeeze your obliques to complete the windmill. Try to keep the hips lifted.
GOAL IS TO LAND BACK IN CRAB
Goal: 5 reps each side
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow along with these videos, 30 sec to 1 min of each move under HIP MOBILITY label
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 12 reps each direction
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 10 reps each leg.
Description: Follow this video for the kicks sequence.
Goal: 2 reps of entire video
Description: Follow along with this video for a full-body flexibility training.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow along with these videos, 30 sec to 1 min of each move under HIP MOBILITY label
Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.
Goal: 30 second holds x 3 reps.
Goal: 30 second holds x 3 reps.
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
DO YOUR ROLL BACK TO PANCAKE STRETCH FOR 1 MIN FIRST
Goal: 30 sec holds x 4 reps
Description: Follow this video to perform front roll to back roll to kip up