ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 Bart! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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 at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: Work these moves to get your wrists really warm for today.
Goal: 1 round of 20 reps of each move
Description: Start in a frog with knees to elbows in front of wall with feet touching the wall. You will then work to lift 1 leg at a time as shown in this demo video
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to10maximize your gains. You got this!
Description: Follow along with this video to work your hamstring flexibility and core engagement
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move for your hip range of motion and strength.
Goal: 3 rounds of 8 reps per direction
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to kick-up to a handstand with control, then come down safely back to lunge position.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.
Goal: 3 rounds of 8 reps per side.
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in hanging. You will then engage your lower core to work to bring your feet to the bar between your hands. You will then lower your legs away from the bar as low as you can before you bring your legs back to the bar. DO NOT KIP.
Goal: 3 Rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 30 second holds per leg
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video to ease yourself into the W-sit.
Goal: 3 rounds of 5 reps.
Description: Work on holding the turtle shell back as you complete this push-up with 1 leg lifted.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position. You will then shift your weight forward holding a turtle shell back to bring your shoulders past your hands to attain a planche position. From there, you will lift 1 leg without losing your turtle shell back and hold it.
Goal: 3 rounds of 5 reps per leg with 5 second hold per rep
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 30 second holds twice per side
Extra Notes: 30 seconds every rep every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.
Goal: 15 second holds x 2 reps each leg.
Description: Start by lifting your hips through strong contraction of your triceps with your core engaged for core compression. From there you will hold 1 leg up working to “hop” the second leg to match the already lifted leg!
Goal: 3 rounds of 8 reps per leg
Description: Get into a dip position on your chairs working to attain the L position as demonstrated in this video. You can put 1 foot on the floor for balance to ensure proper shoulder positioning and technique.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work both directions here with focus of hips high and lessening the weight through your feet.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!