Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Chris! 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 ~30-45 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.
Warm Up: 10 second holds if holds, or 10 reps if reps
Only do the wrist mobility on your knees!
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs and straighten arms into handstand.
Goal: 3 rounds x 60 seconds
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 x 30 seconds each leg
Description: Start in a straight arm frog stand/planche position. Keeping shoulders over hands, lift both knees off your elbows and start to extend out into planche.
Goal: 3 rounds x 60 seconds
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: 3 rounds x 60 seconds each arm
Description: Hang from a pull up bar using the false grip. Perform 1 pull up to chest and pulse at the top range trying to pull below chest line.
Goal: 3 rounds x 60 seconds
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round of 4 reps each leg x 30 second holds
Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.
Description: Kick up into a handstand, 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 x 60 seconds
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 3 rounds x 60 seconds
Description: Start in a crab position. You will then rotate your hips as seen in this video to end on your back.
Goal: 3 rounds 8 reps per side
Description: Follow this demo vid to work your hips range of motion.
Goal: 3 rounds 10 reps per side
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds x 60 seconds
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 1 round of 4 reps each spot x 10 second holds
Description: Stand with the pole on one of your sides. Perform a squat as far down as you can control with help from the pole for balance as demonstrated here in this video.
Goal: 3 rounds x 8 reps per leg
Description: Start in a frog stand. Extend both elbows and shift weight forwards and HOLD.
Goal: 3 rounds x 60 seconds
Description: Walk up the wall into a handstand position. You will stack your hips over your shoulders as you widen your legs into a straddled position. From there, you will lower your legs keeping your hips stacked for as long as possible to lower your feet to the ground.
Goal: 3 rounds x 5 reps
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 3 rounds x 60 seconds
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your hips up to your hands and wrap your legs around 1 elbow. Gradually try and take fingers off the bar of the opposite hand. Repeat on the other side.
Goal: 3 rounds x 60 seconds
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 1 rounds of 4 reps each arm x 15 second holds
Description: Push up into a bridge. 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 x 60 seconds
Description: Go into a middle split with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and press up into a handstand.
Goal: 3 rounds x 60 seconds
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 3 rounds x 60 seconds
Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.
Goal: 3 rounds x 60 seconds
Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.
Goal: 3 rounds x 60 seconds
Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds x 60 seconds
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 1 round of 4 reps each leg x 30 second holds