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 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! Listen to your body!
Description: Do these kicks with the idea to warm-up your legs. DON”T try to kick to maximum height during your warm-up
Goal: 10 reps per movement
Description: Follow the video to get your wrists ready for weight bearing.
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: Start in standing. You will then bring 1 leg to your chest to the crane. You will then engage your glutes and core to lean forward into the warrior pose, then back to crane. This is about balance and glute control.
Goal: 1 round of 10 reps per leg
Description: Hold your chin-up position and then lift your legs as high as you can. Hold that as you rotate the legs side to side.
Goal: 1 round of 5 chin-ups with 2-3 rotations per side
Description: Lay on your side as seen in this demo video. You will do push-ups with 1 arm where the other arm doesn’t touch the floor. Focus on straightening and bending the elbow on the hand on the floor.
Goal: 1 Round x 15 reps per side
Description: Focus on holding your hips over your chest and a hollow core position as you work the push-ups
Goal: 1 round of 15 reps
Description: Hold your core active with arms on your ears, knees tight and rock as seen in this demo.
Goal: 1 round, 2 reps of 45 seconds worth of rocks with 30 second rest between reps.
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Position your hands out and somewhat backwards in a planked position as seen in this demo. You will then do push-ups keeping your forearms vertical to lessen pressure on your wrists.
Goal: 1 round, 15 reps
Description: Lay on the side as seen here with the top leg bent and bottom let straight. You will then engage your inner thigh to lift the leg up as seen in this demo.
Goal: 1 round 25 reps per leg
Description: Feet on a raised surface in a plank position. You will then walk your hands in towards your feet, piking yourself up. You will then walk back out to the plank position.
Goal: 1 round, 15 reps
Description: Start in hanging. You will then engage your core to bring your knees to your chest. Hold this position.
Goal: 1 round, max hold time up to 60 seconds
Description: Using your p-bars you will complete dips with core engagement (knees tucked up, or legs raised.)
Goal: 1 round of 15 reps
Description: Work this movement with the starting goal of touching a block in front of you and returning to standing without losing your balance.
Goal: 1 Round, 15 reps per 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