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 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 ~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:Â Follow along with this video for a full-body flexibility training.
Goal:Â 1 round of each move 10 reps if reps, 10 second holds if holds
Goal: 2 reps x 1 minute
Description: Work this move for your core and lats engagement to progress to front levers.
Goal: 3 rounds of 3 reps
Description: Work this move to work your hip strength as well as knee range of motion. Only go as low as your knees and hips tolerate without pain.
Goal: 3 rounds of 8 reps each leg
Description: Work on building your shoulder and core strength with this move. Be sure to stay forward to maximize shoulder building đŸ™‚
Goal: 3 rounds of 10 reps w/3 second holds
Description: Put your front leg on a raised surface (higher than knee height) as shown in this demo. You will then lunge your back leg and will complete lunges working to touch the back knee to the floor eventually as the front leg stays flat on the raised surface.
Goal: 3 rounds of 10 reps per leg
Description: Pull to the top part of your pull-up. Hold there and work small pulses to work on increasing height of pull-up and pull-up endurance for future muscle-ups
Goal: 3 rounds of 8 pulses
Description: You will complete the same movements as shown here, but with your feet on a bench (toes against the bench).
Goal: 3 rounds of 10 reps per arm
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: Start in a tuck planche position with feet on a raised surface. You will then engage your lower core and shoulders to lift your hips above your shoulders into a piked position. Slowly lower to tap knees on ground and repeat
Goal: 3 rounds of 10 reps
Description: Start in front lever crunch position (knees to chest between arms). Keeping hips high and core activated, perform rows.
Goal: 3 rounds of 5 reps
Description: Start in a piked position. You will then tuck your hips and shift forward into a planched plank position before returning to the pike position. *Do this on your hands not elbows.*
Goal: 3 rounds of 10 reps
Description: Start in a lunge, arms on ears. You will then kick up to a handstand and return to the same lunge with control. Step forward each rep to switch between the sides
Goal: 3 rounds of 10 reps per leg
Description: Push into a bridge. You will then hold that with weight shifted towards your hands. You will then do small hops with your feet.
Goal: 3 rounds of 10 reps
Description: Start in a kneeling position under your rings. You will then pull with and work into a muscle-up with your feet on the ground for the transition. Lower back with control and repeat.
Goal: 3 rounds of 7 reps
Description: Engage your core to hold your legs lifted and shoulders off the ground keeping your lower core on the ground throughout
Goal: 3 rounds of 60 second holds per round
Description: Hold your arms on your ears as you work your jump squats.
Goal: 3 rounds of 45 seconds
Description: Work on holding the turtle shell back as you complete this push-up with 1 leg lifted.
Goal: 3 Rounds, 6 reps per leg
Extra Notes: You might not hit 6 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 this video to work your shoulders and core for a future flare. Focus on the technique coach Lee uses as well as how the hips stay off the ground
Goal: 3 rounds of 5 reps per direction
Description: Work to bring your knees forward between arms for the kong and to set yourself up for a small lunge position to safely shoulder roll
Goal: 3 rounds of 5 reps per side
Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.
Goal: 3 rounds of 2 reps x 10 seconds each side
Description: Work this move on a solid surface to work your shoulder range of motion for muscle-ups.
Goal: 3 rounds of 5 reps