Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Steve! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a little time each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Work these movements for your back mobility
Goal: 10 second holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
Description: Hold onto your bar/door frame/rings to work your shoulder mobility with this movement. Squeeze your glutes to stabilize your pelvis so you stretch through your shoulders and not your lwoer back.
Goal: 5 reps of 10-15 second holds per rep
Description: Work this move to stretch your middle splits 1 leg at a time
Goal: 3 reps of 20 second holds per side per rep.
Description: Start in sitting with a short target in front of you as seen in this demo video. You will then engage your hips and core to bring the back leg around in front of you over the target and then return to starting position.
Goal: 2 rounds of 10 reps per side.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground. (You may have to start with liftin 1 leg at a time)
Goal: 2 rounds of 2 reps of 15 seconds per rep
Description: Follow this demo to attain the horse stance position. You will then squat down hips in line with knees. Hold this position with arms straight to the side at shoulder height.
Goal: 2 rounds of 60 second holds
Description: Start in a plank with feet on raised surface. Then walk your hands in towards the raised surface using your core to keep your pelvis connected to your shoulders and lifting into a piked position. Hold that core as you walk back out to the plank position.
Goal: 2 rounds of 10 reps
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: 2 rounds of 5 reps each direction.
Description: Work this move to progress to future v-stands. Focus on your core compression to lift your hips as high as you can.
Goal: 2 rounds of 3 reps with 10 second holds per rep
Description: This move begins with sitting on your legs with your toes on a raised surface. You will contract your core and your shoulders to raise your hips and then straighten your legs keeping your core active working to bring your hips over your shoulders without arching your back.
Goal: 2 rounds of 8 reps
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will USE YOUR CORE to start the rock.
Goal: 2 rounds of 15 rocks.
Description: Focus on using your glutes to lift your hips first to allow you to use your glutes to support your hips and back as you push to straighten your arms into a bridge. Get your arms straight first, then shift weight from feet towards hands.
Goal: 2 rounds of 10 reps.
Description: Focus on control to reach hands to floor as you lift 1 leg behind you. You want to start in a lunge, lean forward with hands and foot moving at the same time to return to standing in lunge position. (The second video shows how to adapt to give some balance support back to ya)
Goal: 2 rounds of 8 reps each leg.
Description: This move starts in a plank position with turtle shell back. You then shift your weight forward to the planched position. Hold this and use your glutes to lift 1 leg up behind you without arching your back. Repeat with the other leg.
Goal: 2 rounds of 5 reps with 5 second holds per rep per leg
Description: Walk feet out and squat. Then shift weight to each leg.
Goal: 2 rounds 8 reps per leg
Description: Start in a slightly wider than hip squat position. You will then place your hands on the floor between your feet working to place hands behind line of feet as you squat lower allowing your thighs to rest on your triceps. You will then work to bring 1 leg out in front of you at a time and lift.
Goal: 2 rounds of 8 reps per side
Description: This move begins in hanging on your bar. You will then engage your core to bring your knees to your chest, then lower back to straight hanging. If you start to swing, then you are not using your core and instead engaging your hips and momentum
Goal: 2 rounds of 10 reps
Description: Work this move to work your triceps as well as your flexibility. This can be done on the knees if this position is too difficult on the feet
Goal: 2 rounds of 10 reps.