Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Christian! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up working 10 reps if reps or 10 second holds if holds
Description: Start in a frog with knees to elbows. Work to hold your core to hold balance for 3 seconds before you kick your legs backwards to land in plank.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on glute engagement throughout the movement.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, 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 into a tuck lever position as seen here and hold for the prescribed hold time.
Goal: 3 rounds of 3 reps of 5 second holds
Extra Notes: You might not hit 3 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video. This movement can be done in hanging or on the rings.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on holding your core active as you move your legs in the circular motion
Goal: 3 rounds of 8 reps per side
Description: Focus on holding your core active to walk up to handstand and back to plank.
Goal: 3 rounds of 4 reps
Extra Notes: You might not hit 4 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on holding your glutes and core active to keep the pelvic tilt so your lower back doesn’t arch as you work this move.
Goal: 3 rounds of 5 reps per side per round
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in hanging. You will then engage your lower core to work to bring your legs through your arms and under the bar. Use your core to lower back to starting position.
Goal: 3 Rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to engage your core and triceps to lift hips off the floor as you work to bring your knees in to lift the feet off the ground as well
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 30 second holds per leg
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on holding the turtle shell back as you complete this push-up.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on your stomach in a superman position. From there you will bend 1 knee keeping the opposite knee straight. You will then engage your glutes to lift your legs and hold. Focus on keeping your shoulders and torso on the ground as you lift your legs with your glutes.
Goal: 3 rounds of 5 reps per leg with 5 second hold per rep
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Directions: Work this move 1 leg stepping forward and back to work your core and shoulders.
Goal: 3 rounds of 10 reps per side
Extra Notes: 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on good shoulder engagement (shoulders down away from your ears) as you work this move. Also focus on knees tight to your chest throughout.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a dip position on your rings with your feet on a milk crate to be at the right height to work an increased depth on your dips keeping your elbows in tight behind you.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!