Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ty! 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 ~30-60 MINUTES 3-6 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.
Extra notes: only do movements in a pain free range
Description: Follow the video to get your wrists ready for weight bearing.
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Begin with hands in an alternated grip and pull your chest to the bar. Keep the chin up grip hand stationary as the pull up grip arm slides out the side with as little weight on it as possible. Eventually you will like the straight arm off the bar.
Goal: 3 rounds of 3 reps each side
Description: Follow the video for a deep stretch and hip opening squat.
Goal: 3 rounds of 5 reps with 10 sec holds.
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: 3 rounds of 3 reps (up and down is 1 rep)
Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 3 rounds of 5 reps per side
Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from your chest WITHOUT letting your hips fall.
Goal: 3 rounds of 5 reps
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 5 reps.
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and hold x 30 seconds. Repeat on other side.
Goal: 3 rounds of 2 reps x 30 seconds each side
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: 3 rounds of 10 reps each direction.
Description: Kick up to a handstand at the wall. Maintaining hips stacked over shoulders, turn yourself so you’re in a belly to wall handstand then continue the circle back to a back to wall handstand.
Goal: 3 rounds of 2 circles (1 each way)
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 rounds of 10 reps each leg.
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 10 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: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each direction
Description: Begin in a frog stand position. Transition your arms into a straight are planche as you extend your back and glutes to get your knees off your arms.
Goal: 3 rounds of 5 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 3 rounds, 5 reps per direction
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: 3 rounds of 10 reps each leg
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: 3 reps with 10 second holds.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep