ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 20 reps
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten both legs to feel a hamstring stretch.
Goal: 15 second holds x 2 reps each leg.
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 go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 60 sec holds x 2 reps.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 60 sec holds x 1 rep each side
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: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds of 5 reps each leg
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: 3 rounds of 5 reps.
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Explode off your feet to hop both feet off the floor.
Goal: 3 rounds of 5-8 reps
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 in back lever position. Bring knees away from body and then crunch them back in.
Goal: 3 rounds of 8 reps
Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.
Goal: 3 rounds x 60 seconds
Description: Hold onto your rings as the video shows. With straight arms, lower yourself into the fly then power back up to a top push up position. Decrease the height of your rings to increase the intensity.
Goal: 3 rounds of 10 reps.
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: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 12 reps.
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.
Goal: 3 rounds of 10 reps.
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: On parallel bars or like surface, pull your knees towards your chest while performing a hip lift. Focus on keeping elbows straight, core compression, and pushing through your shoulder blades.
Goal: 3 rounds of 8 reps
Description: Begin with your feet on an elevated surface with your body 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: 3 rounds of 10 push ups.
Description: Start in a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and L stand. Use core to pull back out into a stalder.
Goal: 3 rounds of 4 reps each position
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
Goal: 3 rounds of 10 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: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow and hold as long as you can.
Goal: 3 rounds of 2 handstands
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
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 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: 3 rounds of 5 reps
Description: Hold one leg in the arm. Dig your other heel into the ground and push/pull your body away from your heel using your hamstrings. You can hook your foot on something if needed to prevent your foot from sliding.
Goal: 3 rounds of 8 reps each leg.
Description: Hold onto appropriately weighted dumbbells. 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: 3 rounds of 10 reps each leg.
Description: Go slow to begin. Core engaged throughout.
Goal: 3 rounds of 3 attempts.
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Bring your knees up to your chest then elevate your hips into the crunch planche. Keep your elbows tucked to your side as you perform a clean tricep dip.
Goal: 3 rounds of 8 reps.
Goal: 10 sec holds x 3 reps each direction