Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Merlin! 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!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow along with this video to get your feet and ankles ready to move
Goal: 10 reps if reps, 10 second hold if holds
Description: 1-2 attempts
Description: 1-2 attempts
Description: 1-2 attempts
DO EVERYTHING EXCEPT THE MOVES ON THE BOX
Description: With one hand in chin up grip and the other in pull up grip, pull up to bar and then straighten the arm that is in pull up grip position
Goal: 3 rounds of 2 reps per side with 3 second hold at top
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders and then extend to handstand. Slowly lower back to the ground in reverse as shown in the video.
Goal: 3 rounds of 8 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds of 5 reps
Description: Follow the video to sequence a flare around the world.
Goal: 3 rounds of 5 reps each direction
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. Walk over if you’re able to safely.
Goal: 3 rounds of 3 reps with 10 sec holds at top
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 reps each leg
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold
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. Push back up into the starting position.
Goal: 3 rounds of 5 reps
Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.
Goal: 3 rounds of 2 roll outs.
Description: Follow Lee in the video and only lower as far as your knees comfortably can.
Goal: 3 rounds of 10 reps
Description: Begin with your hands on rings or an appropriately high surface to do chair dips off of. Use your legs as much as you need to perform this comfortably. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 rounds of 10 reps
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: 3 rounds of 3-5 reps
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: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 5 maximal 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 to a count of 5 seconds
Goal: 3 rounds of 10 reps.
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 3 rounds of 8 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.
Goal: 3 rounds of 5 reps each direction
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 5 reps.
Description: Keep your lower body and legs on the floor. 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.
Goal: 3 rounds of 10 reps
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 8 reps
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold