Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Christy! 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: Work this move for your hip mobility
Goal: 1 Round, 3 reps per side with 15-30 second holds per side
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 your hamstring mobility with this move
Goal: 1 Round, 3 reps of 15-30 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: Lay on your stomach on the floor holding a weight with your hands. You will then engage your glutes and shoulder/back muscles to lift into a superman position and hold
Goal: 3 rounds, 2 reps of 15 second holds per rep per round
Description: Start in a plank with your core engaged for a “turtle shell” back. You will hold that s you complete circles working your shoulders through your rotator cuff.
Goal: 3 rounds 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: Lift your hips in a hip bridge position. Keep your glutes engaged as you walk your feet out 1 side at a time as seen in this demo.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit all 8 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 progress towards your press handstand. Work your core to hold the balance
Goal: 3 rounds of 30 second holds per round
Description: Lay on your back holding weights in your hands (5 pounds is a good starting point.) You will then engage your core to lift your arms off the ground. You will then work circles as shown in this demo crunching your core as you bring your arms down through the center.
Goal: 3 rounds 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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in standing. You will then roll down into a piked position, then walk fully out to the plank. Then you will walk your feet in and stand back up. Repeat for the required reps.
Goal: 3 rounds of 15 reps
Description: Work this movement to work your core for future levers and handstands
Goal: 3 Rounds, 60 seconds of rocks per round
Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Squeeze your glutes to stabilize your pelvis as you move from the crane to the warrior pose (as seen in the first video.) Use a target in front of you to help with your balance (as seen in the second video.)
Goal: 3 rounds of 10 reps of each side
Description: Lay on the ground with your feet on the wall with legs in a squat position. You will then reach your hands to touch the wall through core engagement to sit-up as seen in this demo video.
Goal: 3 rounds 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: Squeeze your glutes to lift your hips into a table position as seen in this demo to work your shoulders and glutes as you stretch your shoulders.
Goal: 3 rounds of 30 second holds per round