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 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 over number of reps always!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: 1-2 attempts
Description: Follow the video and start off slow to remain safe.
Goal: 8 reps per side
Description: Follow the video and start off slow to remain safe.
Goal: 8 reps each side
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.
LOWER TO A COUNT OF 5 SECONDS WHEN DOING NEGATIVES
Goal: 20 reps
Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.
Goal: 8 reps.
Description: Begin with your arms out in front 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: 15 reps each leg
Description: Begin this move in your Front Lever Crunch position. Keep your hips up at the level of your shoulders as you extend both legs out into a straddle lever.
Goal: 10 reps.
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: 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. Rotate your toes up to the ceiling then place back on the floor.
Goal: 12 reps each direction
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 12 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 20 push-ups
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: 10 reps each side
Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.
Goal: 2 min practice each direction.
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: 8 reps each direction
Description: 5 second holds per position.
Goal: 3 rep each direction
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: 1-2 attempts per side
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 10 reps each direction.
Description: Start by performing a pull over use core to pull legs over the bar. Perform slow and controlled tricep dip lowering yourself back under the bar.
Goal: 8 reps
Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.
Goal: 8 reps
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 1 min practice each direction.
Description: Begin in crab. Your feet can touch the floor in crab, but goal is to have them lifted. Roll over the shoulder of the arm you are balancing on. Keep arms straight as you squeeze your obliques to complete the windmill. Try to keep the hips lifted.
GOAL IS TO LAND BACK IN CRAB
Goal: 5 reps each side
Description: Focus on holding your knees tight to chest and then lift your hips up to scoot forward.
Goal: 30 scoots
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