Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Audun! 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 ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
Description: Follow this video for your warm-up. 10 reps if reps, 10 second hold if holds.
Description: Follow the video to get your wrists ready for weight bearing.
Description: Push up into a bridge with your hands on yoga blocks
Goal: 5-10 reps
Description: Work this move to stretch your posterior chain and legs out.
Goal: 5 reps with 15 second holds per rep
Description: Bring your knees to your chest and lift your hips into a tucked lever position (this demo shows a straddled tuck lever, you will keep knees between your arms.) You will then pull with your arms to work rows.
Goal: 2 rounds, 5 reps
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. You will then crunch your core to lift both legs off the ground.
Goal: 2 Rounds, 8 reps
Description: Follow the video to build your shoulder strength and range of motion. Keep the rings low so you can tap your feet on the floor in front and behind you.
Goal: 2 rounds of 10 reps
Description: Follow this demo video to attain a horse stance position. You will then shift from side to side focusing on getting your hips in line with your knee and foot on the side you are shifting towards. Once shifted fully with opposite leg straight, you will rotate the straight leg so your toes face the ceiling without your pelvis moving. Lower the foot back and repeat on the opposite side.
Goal: 2 rounds, 10 reps per side
Description: Start in a handstand with your feet on your stall bars. You will then keep your hands where they are as you walk your feet down the rungs heading into a piked position and then to the floor to mimic a reverse press handstand.
Goal: 2 rounds of 7 reps
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Start in hanging. You will then engage your core to bring your knees to your chest and lift your hips up parallel to the floor. Hold that position before returning to full hang.
Goal: 2 rounds, 5 reps of 3-5 second holds per rep
Description: Start facing your stall bars. You will then bend forward reaching your hands above you to the stall bars as seen in the demo. You will then use your glutes and core to lift your legs to be inverted on the stall bars, then pike back down and repeat.
Goal: 2 Rounds, 8 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 2 rounds, 3 reps per direction with 5 second holds per position (follow this video)
Description: Work your flexibility and single leg squatting strength with this movement. Focus on glute control with upper body support for balance and flexibility of the straight leg.
Goal: 2 rounds of 10 reps per side
Description: Start in a tuck planche position with feet on the ground. You will then hold that core engagement as you lift 1 leg to your bottom. Hold for a count of 3 seconds per leg
Goal: 2 rounds of 5 reps per side
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 do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Start in hanging with shoulders active. You will then engage your core to bring your toes to the bar between your hands. **YOU CAN WORK THIS ON YOUR STALL BARS OR REGULAR BAR**
Goal: 2 rounds, 10 reps
Description: Use your yoga blocks for your hand support. You will focus on keeping hips up and lifting 1 leg then returning and repeating.
Goal: 2 Rounds x 7 reps per side
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in this demo video making your body become like the bottom of a rocking horse. Keep your arms on your ears as you rock.
Goal: 2 Rounds, 30 seconds of rocks.
Description: Start in a lunged position with hands on the floor. You will then lift 1 leg and hop working to get into a handstand position. Only kick as high as you can control back down onto the same leg you are hopping off.
Goal: 2 rounds of 10 reps per leg
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 2 Rounds, 3 reps per side with 10 second holds per rep
Description: Work this move holding onto your stall bars. Focus on opening at your pelvis so your torso faces straight ahead or slightly towards the ceiling.
Goal: 2 rounds, 3 reps of 15 second holds per side per rep
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: Work this move as a dynamic shoulder and core movement 🙂
Goal: 25 reps