Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Brad! 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 the video to get your wrists ready for weight bearing
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up, 10 second holds per move if holds, 10 reps if reps
Description: 1-2 attempts
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 3 rounds of 3 reps
Description: Perform a round off, landing feet together then do a valdez.
Goal: 3 rounds of 3 reps per side
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 5 reps.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each side
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up, 10 second holds per move if holds, 10 reps if reps
Description: 1-2 attempts
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.
Goal: 3 rounds of 5 extensions each leg
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 8 reps each leg.
Description: Begin in a straddle with your palms flat on the floor at shoulder width apart. Keep your hips lifts as high as you can as if you were about to lift into a press handstand. Tap each toe to the back of your wrists. Once the gets easy, weight shift forward onto your hands and attempt to tap BOTH feet at the same time.
Goal: 3 rounds of 5 taps
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.
Goal: 3 rounds of 30 sec holds each leg
Description: Follow along with this video for a full-body flexibility training.
Goal: 30-60 second holds per move, otherwise 5 reps per move
Description: 1-2 attempts
Description: work on skipping bases
Goal: 3 rounds of 3 reps each direction
Description: Face your stall bars and forward fold until your shoulder blades touch a bar. Reach back and up with your hands to grab the bar that comfortably fits your arm length. Gently lower your body weight into your hands until you’re hanging then pike your legs up vertically. This will train the same motion and muscle groups as a press handstand.
Goal: 3 rounds of 5 reps
Goal: 3 rounds of 10 second hold once per move per side
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Follow along with this video for a full-body flexibility training.
Goal: 30-60 second holds per move, otherwise 5 reps per move
Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.
Goal: 3 rounds of 10 reps
Description: This is a great coordination move. Begin with your hands on the floor in front of you. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 3 rounds of 1 minute practice each direction
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 5 reps.
Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over and then past your shoulders to open them up.
Goal: 3 rounds of 8 reps
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 2 reps each leg