Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Rory! 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
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: 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 your feet on a raised surface, hands on the floor in a plank position. You will then walk your hands in towards your feet to attain a piked handstand position. Walk back out to the plank keeping your core engaged to not sag in your back.
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit all 7 reps, 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. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 3 rounds of 10 rolls each 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: Follow this video to set yourself up into the horse stance position. Once you attain, hold it for the prescribed time being sure to push your knees out to engage your glutes.
Goal: 3 rounds of 60 seconds per round
Extra Notes: You might not hit 60 seconds, 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 legs into the L position. From there you will hold the legs as you rotate to the right and left through obliques engagement and shoulder engagement.
Goal: 3 rounds of 5 reps each direction
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
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: Start in hanging. You will then engage your core to bring your knees to your chest into a tucked lever position.
Goal: 3 Rounds, 5 reps with 2-3 second holds per rep
Extra Notes: You might not hit 3 seconds each rep, 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 position. You will then rotate to the side into a table position focusing on holding hips up through glute engagement as you work your shoulder range as well.
Goal: 3 rounds of 8 reps per direction
Extra Notes: You might not hit 8 reps each round, 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, shoulders and hip mobility. Start in a plank position. You will then step forward 1 leg at a time into a squatted position with feet outside your hands. You will then step back into the plank. Focus on holding your hips up with your core engaged.
Goal: 3 rounds of 12 reps (6 per side leading)
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 about 90 degrees per side to work your hips and pelvis control and range of motion.
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 with your knees at your triceps
Goal: 3 rounds of 30 second holds per round
Description: Pull to the top of your pull-up. Stay there and pulse working to engage your lats and lower traps to increase the pull-up height.
Goal: 3 rounds of 10 pulses
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!