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: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 5-10 seconds then return to a plank. Rotate the opposite direction.
Goal: 5 reps each direction.
Description: You can work this move on your rings and in a door frame. Keep your arms straight as you stretch through your shoulders. Squeeze your glutes to support your back to not over-arch in the lower back
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: Walk into a handstand position at the wall. Then bring your legs down so you are piked as seen in this demo. From there you will lift 1 leg up above you, then work to lower it to tap the floor and return to hovering above you.
Goal: 2 rounds of 5 reps per side
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Start in hanging with shoulders active. You will then engage your core to bring your knees to your chest and hold there as you rotate side to side.
Goal: 2 rounds, 10 reps per side
Description: Start in standing in front of a wall, arms up on your ears. You will then reach back for the wall, squeezing your glutes to control you to attain a partial bridge position. Use your core to bring you back to standing
Goal: 2 Rounds, 15 reps
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: Work this move to strengthen your hip rotators and pelvis muscles. Focus on rotating a full 180 degrees each rep
Goal: 2 rounds of 8 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. 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: 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: 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: 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: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds 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