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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: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work on your shoulder range of motion
Goal: Complete 5 reps with 5 second holds per rep
Description: Pull as high as you can and hold for the prescribed amount of time
Goal: 1 Round, 6 reps of 10 second holds
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to work your arm strength and core compression.
Goal: 1 round, 6 reps with 10 second hold per rep
Description: Push up into a bridge. You will then work to transition weight towards your hands to lift 1 leg.
Goal: 1 round of 15 reps per leg
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: Start in a plank position with legs together. You will then work to pike your hips up as you slide your feet forward. To return to the plank position, you will open your legs as if there is something your legs are circling around. Focus on not sagging when you return to the plank from the pike.
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: Work this move to begin your journey into rotational movements in handstands and power movements!
Goal: 1 round of 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: Engage your core to lift your hips so that your body is level with the ground with knees tight to chest. Work your core and lats to hold this position.
Goal: 1 Round, 5 reps of 3-5 second holds per rep
Description: Follow this video to work into break dancing moves to work your core and shoulder strength as well as hip range of motion.
Goal: 1 round of 10 reps per side
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: 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: Work this for a full body workout!
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on starting in a horse stance position and keeping legs straight as you roll over the block as shown in this demo. Use your core to hold your legs high!
Goal: 1 round of 15 reps per side
Extra Notes: You might not hit 15 reps each round, 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 in front of your box
Goal: 1 round of 25 reps per leg.
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: Work this move to maximize your core and shoulder strength for kongs and vaulting movements
Goal: 1 Round, 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start in a plank position with feet on a yoga ball. You will then roll down working to roll ball to thighs as you hold your core active.
Goal: 1 round of 20
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: Focus on control and giving a good kick to lift your legs up over your head. Once you are up work to move hands forward to walk.
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: 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!
Goal: 1 round 1-2 times per round
Goal: 1 round of 2-3 reps