Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there William! 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to mobilize your neck and spine.
Goal: 10 seconds per move if holds, 10 reps if reps
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move if holds, 10 reps if reps
Description: Work your coordination and core to start into parkour running movements. Do this move by jumping forward and back instead of stepping.
Goal: 3 rounds of 12 reps
Description: Support yourself with a pole. Move one leg behind then squat on standing leg as shown in this demo video
Goal: 3 rounds of 8 reps each direction
Description: Lift your hips up using your core and triceps. You will then hold that as you slide your knee to your chest then return your feet to the L position pushing through your arms and using your core. **Parallettes are appropriate to use for this**
Goal: 3 rounds of 10 reps
Description: Begin in a pike position with hands about shoulder width. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups
Description: Start in a plank position with feet at the wall. You will then lift 1 leg and walk in as seen in the demo video to work on your hip range of motion.
Goal: 3 rounds of 8 reps each leg
Description: This move begins in hanging with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 3 rounds of 8 reps
Description: Work this movement focusing more on control than attaining a full handstand position. Start with your hands on the floor to limit momentum and better control the kick-ups
Goal: 3 rounds of 10 reps per side
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands working to push your forearms against the wall
Goal: 3 rounds of 5 reps
Description: Start in a tuck planche plank position with feet on a yoga block. 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 3 reps with 10 sec holds per rep
Description: Get into a balanced frog position. You will then work to hold your core and engage your glutes to kick back and land in a plank position.
Goal: 3 rounds of 5 reps
Description: Start in hanging. You will then work to lift your legs to the bar to touch your feet between your hands with your legs as straight as possible to build your core strength for levers
Goal: 3 rounds of 8 reps
Description: Start in a piked position. You will then rotate to a table position being sure the engage your glutes to keep the hips lifted as you rotate. Rotate again into a pike and repeat.
Goal: 3 rounds of 8 reps per direction
Description: Focus on controlled shoulder and core as you walk your body vertical against a wall into a handstand position
Goal: 3 rounds of 5 reps
Description: Make your legs wide as shown in this demo video. You will then squat over 1 leg aligning your hips with the knee and foot of that side. Then shift to the other side. Work to bring your butt to your heels each rep.
Goal: 3 rounds of 10 reps each direction
Description: Lay on your back and engage your core to attain a hollow body position with bent knee as shown in this video. You will then rock holding this hollow position throughout the rocks
Goal: 3 rounds of 30 rocks per round
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 3 rounds, 8 reps per direction