Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Brian! 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move
Description: Follow along with this video for a full-body training.
Goal: 1 round of each move
Description: Holding legs straight, squeeze glutes and lift legs up and hold. Repeat with both knees bent. Repeat again with 1 knee bent and 1 leg straight.
Goal: 15-30 second holds each position 🙂
Description: Start in stalder position. Use core to pull hips up and back into frog stand. Return to stalder.
Goal: 4 rounds of 5 reps
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: Begin in your V Stand. Use core and pull hips back and up into frog stand with knees landing on your triceps. Without your feet touching the floor, pull back into a V Stand.
Goal: 4 rounds of 3 reps each position
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: 4 rounds of 5 reps each side
Description: Perform pull up to chest level, pull chest over the bar, and perform muscle up. Keeping elbows tight, slowly lower yourself back under the bar.
Goal: 4 rounds of 3 reps
Description: Start with legs wide and hands in between legs. Push up on rings and bring legs into stalder position. Use core to lift hips and press up into a handstand.
Goal: 4 rounds of 3 reps
Description: Start in a handstand. Perform handstand pushup, then let your elbows bend slightly, begin to bring your hips forward, tuck your chin HARD, and perform a forward roll.
Goal: 4 rounds of 5 reps
Description: Begin with your body in a pike position on your elbows as the video shows. Push up 1 hand at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.
Goal: 4 rounds of 5 push ups each arm
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: 4 rounds of 8 reps
Description: Start in front lever crunch position. Keeping hips high and core activated, perform rows.
Goal: 4 rounds of 8-10 reps
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: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.
Goal: 4 rounds of 8 reps
Description: Perform straddle front lever negative until body is parallel to the ground. Holding hips at this level, pulse legs up and down.
Goal: 4 rounds of 6 pulses
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 both legs and straighten arms into handstand.
Goal: 4 rounds of 3-5 reps
Description: Start by performing a strict muscle up on rings. Slowly lower yourself back down dropping into a straddle front lever, then skin the cat into a straddle back lever.
Goal: 3 rounds of 5 reps
Description: Perform flares with minimal support from legs.
Goal: 4 rounds of 1 rep each direction
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 to one side brining your hips to your elbow. Repeat on the other side.
Goal: 4 rounds of 5 reps each direction
Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Keeping hollowbody position, slowly lower yourself down trying to stop in front lever position.
Goal: 4 rounds of 5-8 reps
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 4 rounds of 8 reps each leg
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight. Transition from 1 elbow to the other side
Goal: 4 rounds of 3 reps each direction
Description: Start lying on your back OVER A BLOCK then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 4 rounds of 5 walkovers
Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 4 rounds of 5 reps
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Explode off your feet to hop both feet off the floor.
Goal: 4 rounds of 5 reps
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 1 round of 4 reps each leg x 30 second holds
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: 1 round of 4 reps each direction x 10 second holds
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 1 round of 4 reps x 15 second holds
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra to the lower hand behind your back.
Goal: 1 round of 4 reps each arm x 15 second holds
Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.
Goal: 1 round of 4 reps each leg x 15 second holds