Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Sergio! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up 10 second holds or 10 reps per move
Description: Start on knees to build up wrist strength.
Goal: 10 reps per movement
Description: Get into a balanced frog position. From there, you will engage your core to lift your hips as you engage your glutes to lift 1 leg up off arms as seen in this demo video.
Goal: 10 reps per side
30 second holds per side
Description: Work slow handstand push-ups to work your handstand pushing strength at the wall.
Goal: 3 rounds, 5 reps
Description: Focus on your shoulder stability and opening to fully straight out to side arms for full iron cross in rings.
Goal: 3 rounds of 4 reps
Description: Work into free-running with this combo
Goal: 3 rounds of 8 reps
Description: Hold a turtle shell back (core engaged with rounded back) in a push-up position leaning forward so your shoulders are at or near your fingers forward. You will then hold this connected as you work push-ups as seen in this demo to build your pecs, triceps and anterior deltoids for handstand push-ups and planches.
Goal: 3 rounds of 10 reps
Description: Focus on keeping chest forward.
Goal: 3 rounds of 8 reps per leg
Description: Engage your core to bring your hips up parallel with the ground with knees bent and outside your arms. Hold this as you pull for rowing.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on engage your core and on core compression to bring your legs from behind you to in front of you and back.
Goal: 3 rounds of 8 reps
Description: Start in a horse stance position. Place your hands on the floor between at or even behind your feet. You will then work to bring your legs forward using your core to balance you to lift your feet up in front of you into a stalder position. Once there push through your arms as you engage your core to lift your hips to allow clearance to kick your legs behind you into a plank position.
Goal: 3 Rounds, 7 reps
Description: Walk into a handstand on your wall. You will then bring 1 leg towards the other to start making a circle with that leg working your hip mobility and hamstring length to keep the leg straight.
Goal: 3 rounds of 5 reps per leg
Description: Engage your core to round your back with your lower back staying flat on the ground. Hold this position as you rock from your hips to your shoulder blades.
Goal: 3 rounds of 15 reps