Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there JP! 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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 2 reps each leg
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: Start in hanging. Then pull your hips up level with the floor. Hold them there as you work pulling through rows. This move can be done on your rings or bar.
Goal: 1 round of 10 reps
Description: Start in an L position. You will then hold that as you work to rock your legs up through your lower core and your shoulders.
Goal: 1 round of 20 reps
Description: Using a vertical pole or a ladder set-up, lift your leg and hold it as you swing small swings to hop the bottom leg.
Goal: 1 round, 15 reps per side
Description: Balance into a frog stand and hold. You will then work to use your glutes and core to lift 1 leg at a time.
Goal: 1 round of 8 reps per leg
Description: Work this movement using your feet to complete the transition from the pull up to the dip
Goal: 1 round, 15 reps
Description: Do all these moves on the floor
Goal: 1-3 reps
Description: Walk up the wall into a handstand position. From there you will work a handstand push-up as you lower your knees to your elbows. Only work the negatives here.
Goal: 1 round of 8 reps
Description: Pull your knees to your chest into a tuck planche position. You will then work dips as seen in this demo.
Goal: 1 round, 15 reps
Description: Follow this demo to widen your feet. You will then shift to 1 side working to drop your bottom to your heel then rotating the straight leg so that your toes face the ceiling. Repeat on other side
Goal: 1 round, 15 reps per side
Description: Work your bridges here
Goal: 1 round of 15 reps
Description: Start in a deep squat placing your hands on the floor between your feet. You will then lower your hips allowing your thighs to rest on your triceps. You will then slide your feet forward to attain a stalder position.
Goal: 1 round of 3 reps, 30 second holds per rep
Goal: 1-3 reps
Description: Work this move focusing on glute engagement to stabilize your body to only tap your knee instead of your foot.
Goal: 1 round, 15 reps per side
Description: Stand with the wall to the side. You will the place 1 hand against the wall with the other hand on the floor. You will then shift forward and work on attaining a handstand position.
Goal: 1 round of 15 reps per side
Description: Start in the crab position with knees bent. You will then work to lift 1 leg as seen in this demo
Goal: 1 round of 15 reps each side
Description: Work on your hip mobility and strength with this movement. Your goal is to work your hips without twisting your spine 🙂
Goal: 1 round of 10 reps
Description: Start sitting on the floor on your shins. You will then push through your arms to bring your knees to your chest to attain the tuck planche position. Hold this position as you work to lift 1 foot to your bottom. Repeat on the other side before you lower to the floor.
Goal: 1 round, 7 reps of 5 second holds per leg per rep
Goal: 1-3 reps
Description: Kick to a comfortable handstand position and try to move at least 1 to 2 steps (or further as you can)
Goal: 1 round of 15 reps per leg
Description: Start in a horse stance, then complete cartwheels with either the front hand supporting or back hand supporting you for the movement.
Goal: 1 round of 8 reps each direction of each movement