Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ray! 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!
Form over number of reps always!
Description: A great ankle warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Follow the video to get your wrists ready for weight bearing
Description: Follow along with this video for flexibility training
Description: Follow the video to ease yourself into the W-sit.
Goal: 3 reps.
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 6 reps per leg total
Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.
Goal: 10 switch grips
Description: Being in a tucked position with hands on the floor. Hop to a tucked handstand position then straighten your legs. When returning to the ground, go slowly through the negative
Goal: 10 hops
Description: Follow Lee in the video and only lower as far as your knees comfortably can.
Goal: 12 reps
Description: Follow the video to do a stalder squat.
Goal: 8 reps.
Description: Pick a box of challenging height. Begin in a squatted position and then jump on to the box landing in a squat with core active. Then jump off the box again landing in a squatted position.
Goal: 20 jumps
Description: Perform a tricep dip maintaining your elbows as close to your body as you can. Do these on your dip bars
Goal: 15 reps.
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 10 reps each way
Goal: 10 second holds x 3 each
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: 10 second holds x 4 reps each direction.
Description: Get into a handstand on the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
GOAL: 5-10 push-ups working toward doing them all while in 1 handstand
Description: You can do these in place or traveling. Create power from your ankles
Goal: 30 reps
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 5 maximal attempts
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L position with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.
Goal: 10 reps each direction
Description: Get in a side plank with your shin supported on an elevated surface. Push down with your top leg and squeeze your core and glutes to lift in to the copenhagen plank. Once there, allow your hips to dip to the floor with control and then lift back up.
Goal: 12 dips per side
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 12 reps per side
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 5-8 walk overs
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.
Goal: 30 sec x 2 reps each leg
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 30 sec hold x 2 reps per side
Description: 3 rounds of 1-2 attempts
Description: 3 rounds of 1-2 attempts
Description: 3 rounds of 1-2 attempts