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 ~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: Start in a table position. You will then lift 1 leg and the opposite arm reaching your arm and leg together across your body to crunch your core.
Goal: 1 round of 15 reps per side
Description: Focus on the depth for this movement. Only work pain-free range of motion with goal to work the depth as shown here in this demo video
Goal: 1 round, 25 reps
Description: Lay on your back with ankles on raised surface (couch armrest, or something like that.) You will then engage your core to lift your shoulders off the floor to touch your hands to your feet.
Goal: 1 round, 15 reps
Description: Focus on biceps engagement here as you slowly lower yourself from the chin-up position to full hang.
Goal: 1 round of 8 reps with 5 seconds to lower from chin-up to hang
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 1 round, 10 reps per side
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