Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Abdul! 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: Complete this daily to work on your shoulder range of motion
Goal: Complete 5 reps with 10 second holds per rep
Description: Work this move by engaging your glutes to hold your hips high as you work your shoulder strength to open into a full bridge position. Push towards the wall to maximize the opening of your shoulders
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: Start in a plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your feet forward into a pike position. You will then slide your feet out wide before returning to the starting plank position
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: Work this move on your paralettes to build your shoulder strength as well as core.
Goal: 3 Rounds, 3 reps of 5 second holds per rep
Extra Notes: You might not hit 5 secs, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on your core compression by lifting hips up AND back as you try to kiss your knees.
Goal: 3 rounds, 3 reps with 5 second holds per rep
Description: Place your feet on your table/raised surface and position your body in a piked position. You will work to hold your hips over your shoulders and hands as you walk in circles as seen in this demo video
Goal: 3 rounds of 3 reps each direction
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: 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, 3 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: Work your core and lats to hold this position. Draw your knees to your chest and lift hips to attain this position without swinging, then extend your legs out as shown in this demo video.
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: Work this move as shown focusing on holding your core active as you move your arms. You can have your feet in your rings for this move
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!
Description: Sit on a raised surface with legs straddled. You will then lift your hips with hands positioned as shown here and then pulse the leg outwards as you hold your knees and hips high throughout to maximize your core engagement.
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: Start in a frog position on floor. Work to engage your core to lift your hips up to lighten knees on elbows. Then lift 1 leg up behind you and replace back onto elbow. Try to do multiple reps in a row without coming down
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 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: Focus on lowering your hips over the foot you are squatting on without allowing the heel to pop up. Hold you core throughout and don’t lean forward too much
Goal: 3 rounds of 45 second holds per round.
Extra Notes: You might not hit all 45 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall to a handstand position. You will then do push-ups to the depth you can tolerate (if you can touch head to floor, GREAT, if you can only bend elbows slightly, great!)
Goal: 3 Rounds, 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: You will start in a plank position with feet on a yoga ball. You will then roll down working to roll ball to thighs as you hold your core active.
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!
Description: Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.
Goal: 3 Rounds, 2 reps 30 second holds per rep
Extra Notes: You might not hit 30 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: Work this move as shown to work your core and shoulder range of motion for handstands.
Goal: 3 Rounds, 10 reps per round
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: Focus on good form, using your feet to support you during the transitions for shoulder safety.
Goal: 1 Round, 8 reps