ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 Cecil! 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: Push up into a bridge with your hands up against a wall. Weight shift towards your shoulders while pushing your elbows straight.
Goal: 3 rounds of 3 bridges.
Description: Follow the video to learn how to do a false grip on rings. Practice pull ups using this grip.
Ultimate goal: 20 pull ups to nipple line = the strength needed for 1 muscle-up
Goal: 5 reps
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 5 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.
Goal: 5 rounds of 5 attempts each arm
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 5 rounds of 5 kickbacks
Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.
Goal: 5 rounds of 8 reps
Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.
Goal: 10 reps per leg
Goal is one smooth motion from row to muscle up
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 10 rolls slow and controlled
Description: This move starts by placing the stretching leg onto a raised surface at HIP height. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 30 second holds x 2 reps each leg
1. Shoulder stretch with dow or towel
2. Doorway stretch for the front of your shoulder
3. Pulling arm across chest
Goal: 15 second holds x 3 reps each arm
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.
Goal: 10 reps each direction
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Description: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 15 sec of pulses x 4 reps
Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves. Hold for a count of 10 seconds then bring leg down and repeat on other side.
*Reach forward with both arms*
Goal: 10 reps per leg
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds 4 reps per side