Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Art! 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move
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 both legs and straighten arms into handstand.
Goal: 3 rounds of 3-5 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 5 reps each direction
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 5-8 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: 3 rounds of 5 reps each direction
Description: Start with a pull-over the bar. Keeping elbows tight, slowly lower yourself all the way back down. Without letting your feet touch the ground, repeat.
Goal: 3 rounds of 3-5 reps
Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from you chest WITHOUT letting your hips fall.
Goal: 3 rounds of 10 reps
Description: Start in a handstand with your feet against the wall and hands on blocks. One hand at a time step off to the outside of the block, then step hands back up onto the blocks.
Goal: 3 rounds of 5 reps each arm
Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.
Goal: 3 rounds of 8 reps
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: 3 rounds of 2 V-stand holding and rocking for as long as you can
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 5 reps
Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 3 rounds of 5 reps
Description: Start by hanging from the bar with legs lifted straight to 90 degrees. Keeping core tight, lift toes up to bar and back down to starting position.
Goal: 3 rounds of 10 reps
Description: Begin this move by lifting legs up to the bar. Slowly and controlled lower body all the way back under the bar.
Goal: 3 rounds of 5 reps
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 3 rounds of 5 rolls
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg
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 10 reps
Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.
Goal: 3 rounds of 5 reps each side
Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. *Keep elbows close to side as much as possible to maximize triceps engagement.
Goal: 3 rounds of 10 reps per round
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift both legs up and off the ground by crunching your core.
Goal: 3 rounds of 5 reps x 5 second holds
Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 8 reps
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 8 reps
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: 1 round of 4 reps each leg x 30 second holds
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: 1 round of 4 reps per side x 15 second holds
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 1 round of 4 reps x 15 second holds
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra to the lower hand behind your back.
Goal: 1 round of 4 reps each arm x 15 second holds
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 1 round of 5 reps each direction x15 second holds
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.