Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Amo! Here’s your NEW 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 ~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!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Pull to the top of your pull-up on the bar. Stay there and pulse as seen in this video to work on your hang tolerance and pull-up strength
Goal: 3 rounds of 8 pulses
Description: Work this move to open your hips. Focus on shifting sideways instead of backwards
Goal: 3 rounds of 8 reps per side
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 3 rounds of 1 rep each direction
Description: In hanging pull your knees to your chest and hold them there. Then keep them raised and straighten your knees so your legs become an L position. Return to bent knee position and repeat.
Goal: 3 rounds, 10 reps per round
Description: Start in a side plank position. You will then work to lift hips up and down from floor to tall side plank.
Goal: 3 rounds, 8 reps per side
Description: Start sitting on your shins with your feet on a raised surface (book, yoga blocks, etc.) with hands outside knees. You will then contract your core to bring your knees to your chest and hold it there. Then work push-ups through your shoulders without bending your elbows.
Goal: 3 rounds of 8 push ups.
Description: Work your single leg squats working single leg squats to a raised surface
Goal: 3 rounds of 5 reps per side
Description: Put your feet on a raised surface (like your ice chest) with hands on the floor. You will then walk your hands in towards the raised surface to attain a piked handstand position. Then walk out to the plank and repeat.
Goal: 3 rounds of 3 reps
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 5 reps
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 2 reps each leg
Description: Start in a piked position on the floor. You will then lift 1 leg and complete push-ups as shown in this demo
Goal: 3 rounds of 5 reps per leg
Goal: 3 rounds of 5 reps per leg
Description: Work this move with focus to keep weight through your elbows and shoulders as you engage your core to slide your knees to your chest. DON’T use momentum to move your legs.
Goal: 3 rounds of 10 reps
Description: Work this move to work your hip range of motion and glute strength.
Goal: 3 rounds of 10 reps each side
Description: Work this to open your hips for comfort in meditations
Goal: 3 rounds of 30 second holds (15 seconds per side)