Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there James! 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 couple minutes 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: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Work this move for your hip mobility
Goal: 1 Round, 3 reps per side with 15-30 second holds per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Work this movement with 1 foot on a block and the other on the floor to stretch both ankles. Focus on following this demo to get both ankles fully stretched.
Goal: 1 Round, 3 reps per side with 15-30 second holds per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Reach the lifted back knee for the floor working to shift your balance to allow it to touch the floor NOT directly behind your heel.
Goal: 3 rounds, 8 reps per side
Description: Walk up the wall into a handstand with control both up and down
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold your legs up with your lower core at you reach across your body lifting the opposite leg to touch the foot of the lifted leg over the middle of your body. The non-lifting arm stays on the floor to increase oblique engagement
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Engage your core to lift your knees to your chest and lift your hips level with the ground. Hold this as you work to bring your legs outside your arms, then back between your arms
Goal: 3 rounds of 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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this movement to work your core and back for handstands, levers and bridges. Don’t allow your arms or legs to touch the ground as you roll.
Goal: 3 Rounds, 10 reps per direction
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Squeeze your glutes to hold your hips level as you work to stretch your hamstring on the standing leg. Don’t “kick” the lifting leg, instead treat your body as a see-saw rocking over the standing leg. You can do this movement to a bench if the stretch feels too great when reaching for the floor.
Goal: 3 rounds of 12 reps per side
Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your feet on a raised surface to progress towards your press handstand. Work your core to hold the balance
Goal: 3 rounds of 30 second holds per round
Description: Get into this position with feet in center of block. Focus on keeping hips over shoulders
Goal: 3 rounds of 5 reps per side
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: Work your hamstring mobility with this move
Goal: 1 Round, 3 reps of 15-30 second holds
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Engage your core to bring your legs up into an L position while in hanging. Hold that and rotate side to side as seen in this demo. NOTE: PULL YOUR SHOULDERS DOWN BEFORE YOUR START TO ENGAGE YOUR LOWER TRAPS TO SUPPORT YOUR SHOULDER
Goal: 3 rounds, 8 reps per side
Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 3 rounds of 10 reps
Description: Work to rotate your pelvis a full 180 degrees per side to work your hips and pelvis control
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Drop into a snake squat position with hands on the floor. You will then engage your hip and core to bring the straight leg out in front of you and complete a full circle with it as seen in this demo
Goal: 3 rounds, 5 reps per side
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!