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 30-60 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 and 1 round at end of workout for cooldown. 10 second holds per move for warm-up and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
Description: Focus on control over height for kicking into a handstand. Your goal is to lean forward onto your hands, then hop your foot to bring your hips over your shoulders. DO THIS FACING YOUR WALL WORKING TO TOUCH FEET TO WALL.
Goal: 2 rounds of 10 reps per leg
DESCRIPTION: Push up into a table position lifting 1 leg then opposite arm. Then reach the arm across the body and return to starting position
Goal: 2 rounds of 8 reps per side.
Description: Work your pull-ups on your stall bars. Place your feet on the stall bars to give some help as you work your pulls and your height on the pull-up.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every 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 a frog balance position. You will then engage your core and triceps to come to an elbow planche. Then return to frog
Goal: 2 rounds of 5 reps
Description: Start in standing next to your stall bars. You will then lean over to attain the position seen in this demo. Once you grab the stall bars, you will lift the top leg using your glutes and hold it.
Goal: 2 rounds of 3 reps per side with 15 second hold per rep
Description: Start in a tumbler’s lunge as seen in this demo video. You will pulse in place instead of walk forward
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, 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 for shoulder, core and glute strength as well as hip and back flexibility
Goal: 2 rounds of 10 reps
Description: Start hanging on bar with feet touching the ground. You will then crunch your knees to your chest and then lower back to full hang with feet touching the floor.
Goal: 2 rounds of 15 reps
DESCRIPTION: Start in a piked plank position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you complete push-ups touching your head to the floor shown in this demo video.
Goal: 2 rounds of 10 reps
Description: Focus on doing this movement without allowing your feet to touch the floor.
Goal: 2 rounds of 15 scoots
Description: Work this move to your bench
Goal: 2 rounds of 8 reps per leg
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows to bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands to attain a frog position. From there, you will hold for the prescribed time. *NOTICE HOW HER KNEES ARE ON HER TRICEPS. WORK FROG LIKE THIS, DON’T KICK BACK!*
Goal: 2 rounds of max hold time up to 60 seconds
Description: Start with hands wide and level with your shoulders. You will then complete push-ups keeping your hollow body position for core engagement. HOLD FOR 5 SECOND COUNT AT BOTTOM OF PUSH-UP EACH REP.
Goal: 2 Rounds, 10 reps
Extra Notes: You might not hit 10 reps, or all 2 rounds, 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 piked handstand position with your feet on your stall bars. You will then lift 1 leg up above you stacking your hips. You will tap that foot to the floor and then return it to above your body and repeat.
Goal: 2 rounds of 8 reps per leg
Description: Work this move to engage your core for future v-stands as well as your triceps strength for handstands, v-stands and future muscle ups
Goal: 2 rounds of 15 reps