Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Antonio! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Goal: 3 rounds 15 s hold per leg
Description: Complete all of these wrist movements to thoroughly stretch and work your wrists.
Goal: 1 round of 15 reps
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 4 rounds of 10 reps per leg.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.
Goal: 4 rounds of 7 reps per leg.
Extra Notes: You might not hit 7 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus to open your hips without rotating to maximize your stretch into a full split.
Goal: 4 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, 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! Sqeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 4 rounds of 1 V-stand holding and rocking for as long as you can.
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: 4 rounds of 6 reps.
Description: You will lay on the ground with hands holding onto a solid surface. You will engage your core to lift your legs and hips up. You will then hold that core active to lower your legs working to lower with body straight.
Goal: 4 Rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 Rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds 3 attempts per hand per round
Description: Hang from either your bar or the top rung of your stall bar. From there, you will engage your core holding your legs straight to lift your feet to the bar you are hanging from between your hands.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: This move will be done with bent knees to be sure that your core can hold your pelvis and you don’t arch your back. You will then row holding this position.
Goal: 4 Rounds, 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work a full level kata.
Goal: 4 rounds of 2 reps
Extra Notes: You might not hit 2 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 10 reps both ways
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by getting your shoulders very close to the wall, thank rounding your body to bring your hips away as you bend your elbows and tuck your head strongly.
Goal: 4 rounds of 4 reps
Extra Notes: You might not hit 4 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with legs wide. You will then squat down so that your butt is against 1 foot. You will then hold the depth as much as possible as you shift to the other leg.
Goal: 4 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use weights, paralettes or yoga blocks to give your hands a higher point to rest on. You will position your hands between your feet and squat into a super low squat (be sure that your heels stay on the ground.) From there, you will work to shift weight from side to side as you work to slide 1 foot in front of you (the one you are shifting away from) to lift it off the ground.
Goal: 4 rounds of 10 reps per side
Description: 5 second holds per position.
Goal: 4 rounds of 1 rep each direction
Description: For this hold, keep your hips in alignment with your knees and your feet.
Goal: 1 round of 5 reps, 30 second holds per rep with 10 second rest between reps
Description: Be sure to keep your knee at 90 degrees and holding your pelvis at 90 degrees from your leg
Goal: 1 round of 5 reps per side with 20 second holds per rep and 10 second rest between reps.
Description: This move is to be done with bottom against the wall to lessen compensations at the ankle.
Goal: 1 round of 15 reps with 10 seconds to get to bottom and 10 seconds to return to top
Description: Begin with your body in a pike position in a hollowbody shape. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.gains. You got this!