Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Andrew! 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: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: follow this video to do a cat walk up and down your space 2 times
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 3 rounds 3 reps with max effort
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 3 rounds of 10 rolls slow and controlled
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction
Description: Follow the video to sequence a flare around the world.
YOUR FOOT CAN TOUCH IF NEEDED, BUT HIPS MUST STAY UP
Goal: 3 rounds of 5 reps each direction
Description: This is a great coordination move. Begin with your hands on the floor in front of you. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 3 rounds of 5 reps each leg.
Description: Begin on your back. Reach one leg across your body and then make an outward circle with the leg. Use your core to lift your hips off the ground and bring the opposite leg with you as your roll over and push yourself up to plank.
Goal: 3 rounds of 5 reps per side
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 2 reps each leg
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 3 rounds of 10 reps.
Description: Begin in a seated straddled. With your butt on the ground, use your abs and hip flexors to lift your legs.
Goal: 3 rounds of 10 pulses immediately followed by a 15 second hold
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.
Goal: 3 rounds of 5 reps per leg
Description: Begin in a pike with one leg suspended in the air. Kick up to a handstand using your back leg and land with your lead leg. Goal: 3 rounds of 3 reps each leg.
Goal: 3 rounds of 8 reps each leg.
Description: Start kneeling on your knees next to a supportive surface like a railing, or pole. Start with hands as far apart as possible with both thumbs facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can and rotate chest open
Goal: 3 rounds of 5-8 reps each side
Description: Position yourself under the low bar with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 5-8 reps.
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
PUT YOUR FEET ON THE COUCH LIKE WE DID ON OUR CALL
Goal: 3 rounds of 15 push ups.
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 3 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 8 reps.
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall to the floor and back up into standing focusing on core activation
Goal: 3 rounds of 5 attempts
Description: Get into your frog stand. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 2 reps per leg.
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Pull your knees to your chest as you lift your hips and feet up.
Goal: 10 reps
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders. Walk over if you’re able to safely.
Goal: 3 reps
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3-5 reps
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 8-10 reps
Description: 2-3 attempts
Description: 2-3 attempts
Description: 2-3 attempts