ENJOY YOUR TRAINING!
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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 Chris! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: This is the warm-up we do at HQ daily. Work these moves with 10 reps if reps, or 10 second holds if holds
Goal: 1 Round at start of workout
Description: Work this move multiple days a week for hip range of motion and control. Work on depth as you hold the leg straight.
Goal: 1 Round, 5 reps per side with 10 second hold per rep per side
Description: Work this move multiple days a week for hip range of motion and control. Work on depth as you hold the leg straight.
Goal: 1 Round, 30-60 second holds
Description: Work this move 3 days a week to work on opening your shoulders. Be sure to keep your elbows in and not wide to allow your to keep your head off the ground
Goal: 1 Round, 10-15 second holds, 3 reps
Description: This is your first handstand kata!
Goal: 2 reps per day
Description: Start in Superman and roll over into V-up.
Goal: 1 Round, 20 reps
Extra Notes: You might not hit 40 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with your hands flat on the floor with one leg pointed out to the side. Sweep the leg around and under your leg and hands.
Goal: 1 round of 20 reps per leg.
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start holding onto bar or rings. You will then contract your core to bring your legs up and through your hands. Do as many reps in this posture. When you cannot, you will then transition to bringing your knees as tightly to your chest as you can. If your core is the active mover, any swinging motion will be minimized.
Goal: 1 round of 25 reps
Extra Notes: You might not hit all 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in talk plank position. 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: 1 round 10 attempts
Description: Start on all fours and then bring your arm over your head to twist into the bridge position.
Note: Do the bridge twist on the wall.
Goal: 1 Round, 10 reps per round
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a horse stance squat. You will then cartwheel working to get your hands and feet to land along a straight line.
Goal: 1 Round, 10 reps per side per round
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by sliding your legs out sideways allowing yourself to lower into as low of a middle split as possible. After you reach the bottom of the stretch, you will work to bring your legs back together to come to a full standing.
Goal: 1 Round, 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a bridge position. Bend your arms to do a push-up. Remember to squeeze your glutes.
Goal: 1 rounds of 10 reps.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on the floor in a superman position (arms by ears) with something under feet so they will slide. From there you will engage your lats to start lifting your hips up as you bring your shoulders over your elbows as you engage your core to pike your hips up sliding your feet towards your hands. You will then slowly lower yourself back down into the superman position.
Goal: 1 Round, 20 reps
Description: Tap your toes on a raised platform.
Goal: 1 round of 100 reps
Extra Notes: You might not hit 100 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) You will then place your hands on the floor (or yoga blocks) with the goal of your hands behind the line of your feet to work on opening your hips. You will then work to shift weight onto your hands to bring your legs forward to lift 1 at a time (eventually both legs at the same time)
Goal: 1 round of 20 reps per leg
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up your wall to a handstand position, being sure to stack your hips and giving space between your body and the wall. You will then straddle your legs to allow them to slide down the wall with control. Work to hold your hips over your shoulders with your core to lessen the support from your feet.
Goal: 1 round of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a balance frog position. You will then engage your glutes to kick your legs back behind you as you push through your arms to land in a plank position.
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this move with hands on your canes
Goal: 1 round of 15 reps per leg.
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position. You will then lift 1 leg up to place onto wall. From there you will walk your hands in working to open your hips by sliding the foot on the wall up as the leg on the ground stays there and works to push heel flat onto the ground. Once at the most open position where you have pushed your pelvis towards the wall as much as possible, you will then walk your hands back out to attain the plank position before repeating.
**Work to complete this where your do not allow the lifted leg to touch the ground between reps.**
Goal: 1 Round, 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Note: do this belly to wall.
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a piked pushup position. Keep the elbows in and lean forward to do a push-up.
Goal: 1 round of 30 reps.
Description: Follow along to this video to work your first flipping movement
Goal: 1 round of 10 reps per direction
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor in a bent knee v-stand position. Hold your core active to keep your feet off the floor. You will then push with your arms as you scoot your hips forward
Goal: 1 round of 1 length of your room
Description: This move starts by placing your hands on the floor about shoulder width apart near the wall. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend and feet to touch the wall. You will then work to lift 1 leg as seen in the video.
Goal: 1 round of 8 attempts per leg.
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 2-3 reps
Goal: 1 round of 5 reps per side