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 stretches to get your body warmed up and ready to go! ONLY DO THE UPPER BODY STRETCHES
Goal: 10 seconds holds if holds, 10 reps if reps
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: Use your punching bag (or something similar) to place between your legs. You will then follow this demo video to complete all reps of the movements..
Goal: 1 round of 2 rounds through this video (10 reps per move)
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, 100 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: Only squat as low as is not painful to knee. You will then hold that height as you shift side to side to work your glutes and single leg weight-bearing.
Goal: 1 Round, 15 reps per direction
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