Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Phillip! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down
Description: 10 reps if reps, 10 sec hold if holds
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: 2 reps per side 10 second holds
Description: Follow the video to get your wrists ready for weight bearing
Description: Begin this move with your body parallel to the floor and your knees outside of your elbows. Keeping hips high and core activated, perform rows.
Goal: 2 rounds of 5-8 reps.
Description: Follow the video to sequence a flare around the world.
Goal: 2 rounds of 3 reps each direction
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 2 rounds of 10 reps (5 reps each direction)
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: 2 rounds of 3 reps per leg.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 2 rounds of 10 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: 2 rounds of 1 handstand with 5-10 push-ups
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds x 4 reps per side
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 4 reps each leg
Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 2 rounds of 5 reps
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate straightening each hip with the knee bent.
Goal: 2 rounds of 5 reps per side
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you, rest that foot on the floor. Slowly lower yourself via pistol squat while allowing your front foot to take some of your weight.
Goal: 2 rounds of 10 reps per leg
Description: Push up into a bridge with your feet elevated Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 2 rounds of 8 reps.
Description: Start in a copenhagen plank with your top leg supported at the shin on an elevated surface. With the bottom leg lifted, perform hip dips.
Goal: 2 rounds of 8 reps per side
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 rounds of 5 reps
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: 15 second hold x 4 reps each leg
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 4 reps each leg.
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: 2 rounds of 5 maximal attempts
Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.
Goal: 2 rounds of 10 reps
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 2 rounds of 10 reps each leg
Description: Begin this move with your legs tucked up to your chest. Flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Straddle your legs and attempt to extend at your hips to straighten your knees.
Goal: 2 rounds of 3 per leg
Description: Start in a handstand with your feet against the wall and hands on the floor. One hand at a time step on to the block, then step hands back to the floor.
Goal: 2 rounds of 2 step up and down per arm
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another. Once you are rotated, release the hand opposite the direction of your feet (if legs are to the right, release the left hand)
Goal: 2 rounds of 5 reps each direction.
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.