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: Do before EVERY workout and finish in less than 8 min. Either 10 sec holds OR 10 reps of each. Move fast!
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: 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: 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
Description: Start in front lever crunch position. Keeping hips high and core activated while you separate your knees and attempt to get them on the outside of your arms. Keep your knees bent so your hips don’t drop.
Goal: 3 rounds of 5 reps
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 10 reps each leg and hold for a few seconds each time
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 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: 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 1 min hold x 2 reps
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
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: 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: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
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: 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: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 3 rounds of 5 reps each leg.
Description: Begin in a normal push-up stance. Walk your arms out as far as you can go. Perform a push-up with good form.
Goal: 3 rounds of 10 push-ups
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 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: 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: 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: 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
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