Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ben! 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 these stretches to get your body warmed up and ready to go!
Do wrist mobility on KNEES ONLY!
Goal: 1 round of 3 reps, 20 seconds per rep per side
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 4 rounds of 8 reps each direction
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.
Goal: 4 rounds of 8 reps each side
Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.
Goal: 4 rounds x 45 seconds
Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.
Goal: 4 rounds of 10 reps
Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.
Goal: 4 rounds of 3 reps each leg
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. You will then work to slide your feet in and out to attain a bent knee v-stand position with feet off floor when you slide your feet inwards.
Goal: 4 rounds of 8 reps
Description: Start lying on your back then push up to a bridge position. Slow and controlled, alternate between lifting each arm and each leg off the floor.
Goal: 4 rounds of 5 reps each limb
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 4 rounds of 10 reps per leg
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 4 rounds of 6 push ups
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 4 rounds of 8 pulses each leg
Description: Begin on your stomach and contract into a superman. Roll to your stomach then up into a V. Lower back down and roll back to superman.
Goal: 4 rounds of 8 reps.
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 1 leg up off the elbows and return with control.
Goal: 4 rounds of 5 reps per leg.
Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.
Goal: 4 rounds of 5 reps each side
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: 4 rounds of 1 handstand with 5-10 push-ups + roll out
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.
Goal: 4 rounds x 45 seconds