Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Alex! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up 10 second holds or 10 reps per move
Description: 10 reps daily
Description: 1 minute
30 second holds per side
HOP YOUR FEET TO HELP WITH FUTURE WALK-OVERS
Description: Start in this demo position up on your toe as you engage your glutes and core to hold the lifted leg high and pelvis open
Goal: 2 rounds of 2 reps, 15 second holds per rep
Extra Notes: You might not hit 2 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: Start in hanging. Bring your legs into an L position then lift toes to bar. Lower back to L and then repeat toe to bar.
Goal: 2 rounds of 7 reps
Description: Work to kick up towards a handstand focusing on leg control to lift up and down without falling. Once you are in the handstand, shift your weight forward and start walking forward
Goal: 2 round 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: Start in a table position. You will then rotate as demoed in this video. Focus on engaging your core to bring your hips up and to rotate 90 degrees.
Goal: 2 rounds of 5 reps per direction
Description: Follow this video to work your entire body for future flares.
Goal: 2 rounds of 10 reps per direction
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: Get into a straddled lever position with bent knees. You will then row holding this position.
Goal: 2 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: Hold the lifted leg of the pistol squat as you complete this squat.
Goal: 2 rounds of 10 reps per side
Description: Work slow handstand push-ups to work your handstand pushing strength at the wall.
Goal: 2 rounds, 10 reps
Description: Work into free-running with this combo
Goal: 2 rounds of 8 reps
Description: Focus on your shoulder stability and opening to fully straight out to side arms for full iron cross in rings. (This can also be done in the silks)
Goal: 2 rounds of 8 reps
Description: Focus on keeping chest forward.
Goal: 2 rounds of 10 reps per leg
Description: Work both directions here with focus of hips high and smooth transition. This is the same hip motion you need for flares.
Goal: 2 rounds of 5 reps per side
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 2 rounds of 5 reps per side
Description: Start in a snake squat position. You will then place both hands on the floor in front of you. You will then engage your core to lift your straight leg up to sweep it in a circle around yourself as seen in this demo.
Goal: 2 rounds of 10 reps
Description: This is focusing on your obliques in a levering position
Goal: 2 rounds of 5 reps per side.
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: Focus on dynamic control at hips to be able to place your hands and feet in the same positions throughout this as shown in this demo.
Goal: 2 rounds of 5 reps per direction