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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CASCADE CARUSO CUSTOM WORKOUT

Hey there Cascade!  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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY ANYTIME, ANYWHERE

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

WORKOUT 1

BRONCOS

Description: Work your coordination and core to start into parkour running movements as seen in this video.

Goal: 4 rounds of 10 reps

FIGURE 4 SQUAT STAND

Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance. Hold the squat stand.

Goal: 4 rounds of 1 squat stand each leg for 60 second holds.

HANDSTAND PUSH UP

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: 4 rounds of 1 handstand with 10 push-ups

HANDSTAND CIRCLES ON WALL

Goal: 4 rounds of 8 reps each direction

WORKOUT 2

CRAB STAND HOLDS

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.

Goal: 4 rounds of 5 attempts each arm

STRADDLE BACKS ON RINGS

Description: This move begins in hanging with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 4 rounds of 8 reps

FLYING FROG

Goal: 4 rounds of 8 reps

SKIN THE CATS

Description: Start in hanging. You will then engage your core to bring your knees to your chest and lift them through your arms to the back of your bar. You will then work to control yourself back to starting position using your core

Goal: 4 rounds of 5 reps

WORKOUT 3

PRESS HANDSTAND TO STALDER ROLLS

Description: Start in a straddle position with hands on the ground. You will then lean forward, press into handstand then rollout into a stalder straddle again.

Goal: 4 rounds of 7 rolls

HOLLOW TUCK TO V

Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.

Goal: 4 rounds of 10 reps.

PISTOL SINGLE LEG SQUAT + FOOT HOLD

Description: While in standing, grab one foot with both your hands. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.

Goal: 4 rounds of 8 reps each leg.

REVERSE PRESS HANDSTAND

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


BONUS MOVES

FRONT WALK OVER TO ROLLOUT TO KIP UP

Goal: 4 rounds of 8 reps

BUTTERFLY

Description: Work this move for lateral movements as you fly through the air 🙂

Goal: 10 reps per direction