Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Aron! 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. 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: 10 second holds, 5 reps per move
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 3 V-stands holding and rocking for as long as you can.
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.
Goal: 3 rounds of 10 extensions each leg
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
GOAL: 3 rounds of 1 handstand with 5 push-ups
Description: Follow Lee in the video and only lower as far as your knees comfortably can.
Goal: 3 rounds of 10 reps
Goal: 3 rounds of 10 reps
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 3 rounds of max regular pull-ups + 5 negatives
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 4 reps each leg x 20-30 second holds
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 2 reps each leg x 30 second holds
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 3 rounds of 5 reps each leg.
Description: Perform this move from your rings or tall parallette stands. Lift your kness to your chest and hold that core contraction. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 3 rounds of 8 reps.
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: 3 rounds of 8 reps
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower.
Goal: 3 rounds of max holds – goal is to work up to 3 minutes
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 3 rounds of 3 reps
Description: Hanging on a pull-up bar or equivalent surface, extend one arm out to side.
Goal: 3 rounds of 5 reps each side
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
*Unweighted only!*
Goal: 5 body rolls slow and controlled
Goal: 3 rounds 5 reps each side
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 3 reps each leg x 15 second holds
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: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche
Goal: 3 rounds of 8 reps
Goal: 3 rounds of 8 reps
Description: Begin in a chin up (palms towards you) grip then attempt to keep your elbows at 90 deg while you change your grip to a pull up (palms away from you) grip.
Goal: 3 rounds of 5 switch grips
Description: Go slow to begin. Core engaged throughout.
Goal: 3 rounds of 3 attempts.
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.
Goal: 3 rounds of 3 reps with 15 sec holds
Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*
Goal: 3 Rounds of 5 reps
Description: Go into a middle split with your hands on the floor and back to the wall. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and try to lift hips over shoulders.
Goal: 3 rounds of 10 reps
Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.
10 second holds x 3 reps each leg.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 4 reps each leg x 30 second holds
Goal: 10 sec holds x 3 reps each direction