Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fred! 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!
Description: Follow this video for your warm-up
Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder.
Goal: 8 reps each side
Description: Follow the video to get your wrists ready for weight bearing.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: This is your introduction to katas
Goal: 1-2 reps
Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio.
Goal: 3 rounds of 15 reps
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Goal: 3 rounds of 5 reps 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: 3 rounds of 2 reps with 10 second holds
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: 3 rounds of 5 reps each direction
Description: Start in a tuck planche plank position with feet on GROUND. 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 2 reps with 30 sec holds per rep
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 3 reps
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
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: 3 rounds of 5 kick ups each leg.
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: 3 rounds of 10 reps each direction.
Description: This move starts in a tricep frog stand. Leaning forward over your wrists while you straighten out your elbows into an elbow planche. Then flex your elbows and lower yourself back into the frog.
Goal: 3 rounds of 5 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: 3 rounds of 8 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: 3 rounds of 3 reps per 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: 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 do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 3 reps.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold.
Goal: 3 rounds of 1 rep with 1 minute hold
Description: You will do this like we did on our call. On your parallettes, start in L sit position (feet off the ground) then pull back to tuck planche position and shoot back to plank
Goal: 3 rounds of 5 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. Simultaneously squeeze your glutes to lift your legs with feet together. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor as deep as you can go.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 8 reps each 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: 2 reps, 20 second holds per rep
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 1 rep for as long as you can hold
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 15 crunches.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 10 reps each direction