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: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Start standing in hollowbody position (like you do on the floor) with arms by the ears and core tight. Then push from your ankles and bounce on the balls of your feet to work on creating power from the ankles.
Goal: 1 round of 20 reps
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: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 1 Round x 25 reps per side
Description: Begin 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.
Goal: 1 round of 15 reps
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: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 1 round, 50 reps
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
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: 30 second hold x 2 reps each leg
Description: Perfrom a jump squat and pivot at the waist. Stay light on your feet when you turn to the side
Goal: 1 round of 15 reps per side
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 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: 1 round, 15 reps each side
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: Stand on the side of an elevated object. Cross 1 leg in front and place it on the elevated item. Then perform the step up.
Goal: 1 round, 10 reps per side
Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your triceps to push up one at a time.
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
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**
Goal: 3 reps each leg with 20 second holds