Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Billy! 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: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Focus on keeping your hips and knee in alignment as you work this stretch
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 3 rounds, 8 pulses
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 can use yoga blocks to help lift a bit higher at the start*
Goal: 3 Rounds, 3 reps of 10 sec holds per rep
Description: Push up into a bridge starting with glute activation.
Goal: 3 rounds of 5 reps
Description: Work this move as shown in the demo video. Focus on glute engagement to move side to side with glutes engaged to keep hips to not go past the line of your knee and feet each side
Goal: 3 rounds of 8 reps per side
Description: Start in a piked handstand position with feet on a raised surface. Hold your core active to keep your hips over your shoulders and hands to walk side to side on that surface.
Goal: 3 rounds, 3 reps per direction
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 3 rounds of 3 reps with 10 sec holds per rep
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Work this movement in hanging. Focus on holding your knees up as high as possible as you straighten them from the crunched position
Goal: 3 rounds, 10 reps per round
Description: Work this move to increase your lower core and shoulder strength.
Goal: 3 rounds of 5 reps
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.
Goal: 3 rounds, 5 reps per direction
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on shifting to the side instead of just backwards.
Goal: 3 rounds of 8 reps per side
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 3 rounds, 5 reps per side
Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straight your knees out while laying down on your back. Then use your core to pull yourself back up into the tucked up position. This helps to build your core for future back flips.
Goal: 3 rounds of 10 reps
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: Engage your core to bring knees to chest, then lift so they are between your arms holding your hips level with the ground. Hold this position through core and lats engagement.
Goal: 3 rounds, 3 reps of 5 second holds per rep
Description: Work this routine to maximize your core engagement and endurance
Goal: 3 Rounds x 10 reps per movement (1 round of this video)
Description: Start in a frog stand position. Hold the frog position for a count of 3, then push through your arms and squeeze your glutes to land in a plank position. Don’t let your core sag as you land in the plank position.
Goal: 3 rounds of 5 reps
Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio.
Goal: 3 Rounds, 30 seconds of rocks per round.
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Focus on holding your core engaged to walk up and down the wall.
Goal: 3 rounds of 3 reps
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 3 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 sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) 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 while you work to lift 1 leg off the raised surface at a time.
Goal: 1 Round x10 reps per leg