Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Anthony! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. 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 for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work your hip mobility
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 3 rounds of 1 V-stand holding and rocking for as long as you can.
Description: Work this starting position, then lung to touch the back knee to the floor.
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 5 reps each direction
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 3 rounds of 8 reps
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch. Goal: 3 rounds of 5 reps each side.
Extra Notes: You might not hit all reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 5 reps each direction
Description: Start in a piked plank position. You will then lift 1 leg behind you as you hold your core active. You will then complete push-ups as seen here. REMEMBER ARMS AT AN ANGLE.
Goal: 2 rounds of 16 reps (8 per side).
Extra Notes: You might not hit 16 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.
Goal: 3 rounds of 10 push ups.
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 4 reps each leg
Description: You will stand in front of a wall and work to walk your hands down before returning to standing.
**ONLY WALK DOWN AS FAR AS YOU CAN SAFELY RETURN TO STANDING**
***DO NOT TWIST OUT OF THIS MOVEMENT. COME UP WITH BOTH ARMS TOGETHER TO BETTER ENGAGE YOUR CORE AND PROTECT YOUR BACK***
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit 7 reps, 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 shoulder width (or slightly wider) standing middle split with butt to wall. You will then work to bend forward as demonstrated here to eventually get your elbows to the floor.
Goal: 3 Rounds, 30 second holds per round if warm, or 15 pulses per round if cold
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 3 rounds of 5 lifts each leg.
Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and kick off bottom foot attempting to lift body into the flag position.
Goal: 3 rounds of 5 hops each side
Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.
Goal: 3 rounds of 10 reps each direction.
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 5 reps.
Description: Complete this daily to work your hip mobility
Goal: 3 reps per side with 10-15 second holds per rep
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 8 reps each direction
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. 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 3 reps per leg.
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 5 reps