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 Brent! 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!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: A great overall warm up. Either 10 sec holds OR 10 reps of each.
Goal: 3 Rounds, 3 attempts
Description: Hold onto a doorway, squat rack, or other sturdy surface in front of you. Bring one leg up and extend your leg onto the surface to feel a good hamstring stretch. Perform a single leg squat as deep as you can go safely.
Goal: 3 rounds, 5 reps each leg.
Goal: 3 rounds of 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 10 extensions each leg
Description: Beign in a tripod bridge with 1 foot elevated. Weight shift onto your hands as you hop your 2nd leg up to meet your elevated leg. This will position your body in a hollowback handstand for a second.
Goal: 3 rounds of 3 reps each leg
Goal: 3 rounds of 5 reps each direction
Description: Start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and kick off bottom foot attempting to lift body into the flag position.
Goal: 3 rounds of 5 reps each side
Goal: 1 round as cool down. 3 reps each leg x 10 sec hold
Goal: 3 rounds of 3 reps
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 in back lever position. Bring knees away from body and then crunch them back in.
Goal: 3 rounds of 8 reps
Description: Start with legs wide and hands in between legs. Push up on rings and bring legs into stalder position.
Goal: 3 rounds of 3 reps
Description: Begin on your stomach with arms overhead. Bend your knees to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 3 rounds of 1 rep with 30-60 sec hold
Description: Start in a crab on 1 side. Using your core and glutes, lift your hips up and shift over to the other arm.
Goal: 3 rounds of 3 reps each side
Description: Begin with your feet on an elevated surface with your body 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: 3 rounds of 10 push ups.
Description: Follow the video to perform a 1 Leg Leaning Squat Stand.
Goal: 3 rounds, 10 reps each leg
Description: Perform a chin up on rings. Hold the top position as you attempt to straighten one arm out to the side into a half iron cross.
Description: 3 rounds of 5 reps each arm
Description: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video. The goal is strengthening of your back/glutes.
Goal: 1-2 rounds of 5 reps
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: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 3 rounds of 10 reps each leg.
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders. Walk over if you’re able to safely.
Goal: 3 rounds of 3 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction