Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Daryl! 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: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
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: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: With fingers pointing away from your heels, squeeze your glutes and push through your arms to lift your body as the video shows. Only lift as high as your shoulders will allow.
Goal: 10 second holds x 5 reps
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 second hold x 5 reps
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 15 second holds x 3 reps each direction.
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: 30 second hold x 2 reps each leg
Description: Work this move for your hip mobility
Goal: 2 reps per side with 30 second holds per side
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 2 reps each leg.
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: Focus on pushing the ground away as you engage your core to lift your hips off the ground working to touch your head to your knees.
Goal: 3 rounds, 3 reps with 10 second holds per rep
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds of 5 reps
Description: Begin in a hollowbody hold. You will then engage your core to tuck then roll into a superman position. Further engage your obliques and lats to roll to the hollow and repeat.
Goal: 3 rounds of 10 reps per direction
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a lunge with the back leg on a raised surface (like your bench.) You will then complete lunges focusing on pushing your back knee back to get a quad stretch as you work the front leg’s strength.
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: Engage your core to lift your knees to your chest and lift your hips through your arms. ONLY GO AS LOW AS YOU CAN SAFELY COME BACK THROUGH 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: Follow this demo video to work on shifting from 1 leg to work on the hips and knee strength to progress towards single leg squats
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps each round, or complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a hollowbody hold with a block in your hands. You will then pike up to hand off the block to your feet, lower back into a hollow position. Then pike up and hand off to your hand and lower into hollow. Repeat for set reps.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit all 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 up as seen in this demo to work your glute strength and shoulder range of motion trying to keep your hips as high or higher than your knees as you rotate from a pike to table and back.
Goal: 3 rounds of 8 reps per direction
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: Start in a support stance on the rings. You will then engage your shoulders, holding your core engaged to lower into a partial iron cross before returning to the support stance. Work the depth you can maintain without losing and dropping to the floor
Goal: 3 rounds of 7 reps
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: Follow this video to work your core and triceps. Focus on engaging your core to bring your hips back between your hands without them touching the floor, then bring the knees to your chest and return them to the straight position.
Goal: 3 rounds of 12 reps
Extra Notes: You might not hit all 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: Work this move to progress towards your press handstand. Work your core to hold the balance as you use your glutes to kick back into the plank position.
Goal: 3 rounds of 10 reps
Description: Set your rings up so that they are at about your chest height. You will start in a kneeling position below the rings, pull up and use your feet to balance and support as you transition into the deep dip position to then complete the dip to come to a support stance position (top of the muscle-up.) Lower back to starting position and repeat.
Goal: 3 rounds of 10 reps
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!