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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ALEX DONOGHUE CUSTOM PROGRAM

Hey there Alex!  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!

FLEXIBILITY WARM UP

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

Only do the wrist mobility on your knees!

FRONT SWEEP

VALDEZ

L STAND CIRCLE

PIKE FLIPS

STALDER ROLLS

LUNGE TO HANDSTAND

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

Goal: 3 rounds of 3 reps each leg.

HANDSTAND MINI HOLDS

Description: This move starts by walking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.

HANDSTAND ROLL OUT

Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

Goal: 3 rounds of 3 roll outs.

PRESS HANDSTAND PRACTICE

PRESS HANDSTAND PRACTICE FROM BLOCK

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.

Goal: 3 rounds of 5 attempts each arm

SMALL MANNA LIFTS

Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.

Goal: 3 rounds of 5 reps

ROCK TO STALDER

Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.

Goal: 3 rounds of 8 reps

FROG STAND WITH 2 LEG LIFTS

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 both legs up off the elbows and return with control. 

REVERSE FROG AND UP

Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.

Goal: 3 rounds of 3 reps

V STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

Goal: 3 rounds of 5 lifts each leg.

V STAND LEVEL 0.99

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 3 rounds of 3 V-stands holding and rocking for as long as you can.

V STAND TO FROG

Description: Begin in your V Stand. Using your core, pull your hips back and up into a frog stand with your knees on your elbows. Regain your balance and then pull back through into a V Stand.

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 3 Rounds, 10 reps per round. 

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards 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: 3 rounds of 1 handstand with 5-10 push-ups

SUPERMAN TO PIKED ELBOW PLANK SLIDE

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 3 rounds of 6 reps

SNAKE SQUAT

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

NINJA STRENGTH LEVEL 1 KATA

CLASP PULL UP

CHIN UP TO HALF IRON CROSS

Description: Perform a chin up on rings. Hold the top position as you attempt to straighten one arm out to the side into a half iron cross.

Description: 3 rounds of 5 reps each arm

1 ARM V UP

Description: Begin by hanging with one arm. Attempt to bring your feet up to your hands. Allow your body to turn and swing as necessary to protect your shoulder.

Goal: 3 rounds of 5 reps each arm.

BAT HANG

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs up and over your body as the video shows. 

Goal: 3 rounds of 2 reps for as long as you can hold

LEANING MUSCLE UP

Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Goal: 3 rounds of 10 reps

SKIN THE CAT ON RINGS

MEATHOOK WIPERS

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.

Goal: 3 rounds of 5 reps each direction

1 HANDED MEATHOOK

TOES TO HANDS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 3 rounds of 5-10 reps

FRONT LEVER NEGATIVES

CRUNCH LEVER SCISSORS

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 kicking 1 leg straight.

Goal: 3 rounds of 5 reps each leg

CRUNCH LEVER ROWS

It will be a bit different than in the video for you since you’re doing it on a bar. Keep your knees together in your crunch lever as you have been.

BACK LEVER CRUNCHES

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 in back lever position. Bring knees away from body and then crunch them back in.