Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Bryan! 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 along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up working 10 reps if reps or 10 second holds if holds
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 go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 3 reps each leg.
Description: 3 rounds of 1-2 attempts
Description: Follow the video for a deep stretch and hip opening squat.
Goal: 3 rounds of 5 reps.
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps.
Description: Begin in a pike handstand with your feet on a hip-height block. Use your core too pull your hip over your shoulders. Attempt to press up into a press handstand, continue the reverse press into a stalder stand.
Goal: 3 rounds of 5 reps
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs to wrap them both around 1 arm and work this combination of different meat hooks
Goal: 3 rounds of 5 reps each direction
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 3 walk overs
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. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 4 reps with 15 second holds
Description: 3 rounds of 1-2 attempts
Description: 3 rounds of 1-2 attempts
Description: Follow this video for your introduction towards iron cross. Focus on using limited pull-up position hand (trying to lift 1 to 3 fingers off the bar without sliding it out to the side.)
Goal: 3 rounds of 3 reps per 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: 3 rounds of 1 handstand with 5-10 push-ups
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Perform the first half of a spindle. Then, going with your momentum, do a bridge twist and after coming out of bridge, finish the spindle. The whole time going with the momentum you create.
Goal: 3 rounds of 2 attempts per side
Description: Be in a handsstand and work shifting your legs side to side to progress towards 1 arm handstand. Notice that Lee is focusing on core engagement to shift his legs, not his whole body.
Goal: 3 rounds of 5 reps per direction
Description: Kick up into a handstand and work to walk in a circular motion.
Goal: 3 rounds of 5 reps per direction
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: 3 rounds of 1-2 attempts
**THIS VIDEO SHOWS A LACHEY, DO A MUSCLE-UP AND CLAP INSTEAD**
Description: Push up into a bridge with feet on an elevated surface. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 3 rounds of 10 push-ups
Description: Start in a handstand on the wall. You will then work to rotate your body to face the wall and back to work on handstand circular movements.
Goal: 3 rounds of 5 reps each direction
Description: Kick up to a handstand. Straddle your legs then weight shift over one arm as far as you can. Attempt to weight shift so far that you can unweight one arm. Switch sides.
Goal: 3 rounds of 3 weight shifts each direction.
Description: follow this video to work towards your full flare
Goal: 3 rounds of 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. 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 8 reps each leg
Description: 3 rounds of 1-2 attempts
Description: Hold a side plank on hand with your top leg lifted in the side star position. Put your top foot on the wall in front of you then set your top hand on the floor behind your hips. Put your bottom leg on the wall now into a Manna position. Thread your leg under the leg you just moved then raise your arm up to be in a side star position going the opposite way. Focus on core compression and this will eventually lead into a flare around the world.
Goal: 10 reps each direction.