Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there CJ! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move
Goal: 4 reps x 30 second holds
Goal: 10-15 reps
Goal: 10-15 reps
Goal: 10-15 reps
Goal: 10-15 reps
Goal: 10-15 reps
Description: Go into a middle split with your hands on the floor and back to the wall. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and try to lift hips over shoulders.
Goal: 4 rounds of 5 reps
Description: Start lying on your back then push up to a bridge position with your feet elevated. Walk your hands as close to your feet as you can. Start by lifting 1 leg in the air and kick off the other foot.
Goal: 4 rounds of 1-2 reps each leg
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
Goal: 4 rounds of 8 lifts each leg
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 4 rounds of 12 reps
Description: Begin this move with your legs in a straddle, then attempt to flex your shoulders and bring your body up so it is vertical to the floor. Lower yourself down into a straddle lever. Hold hips in the lever position and pulse legs up and down.
Goal: 4 rounds of 8 pulses
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: 4 rounds of 3 roll outs
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 4 rounds of 5 reps each side
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 4 rounds of 5 rolls
Description: Start in a handstand against the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 4 rounds of 3-5 reps
Description: This move begins by performing a pull-up to chest level. Hold that position and pulse yourself higher over the bar.
Goal: 4 rounds of 10 pulses
Description: Start in a crab on 1 side. Using your core and glutes, lift your hips up and shift over to the other arm.
Goal: 4 rounds of 3 reps each side
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then pull your legs up and wrap hips around 1 arm. Repeat on the other side.
Goal: 4 rounds of 5 reps each direction
Description: Begin this move by legs straight up to bar. Keeping a hollowbody position, slowly lower legs all the way down.
Goal: 4 rounds of 5 reps x 5 second lowering
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: 4 rounds of 5 reps each leg
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift both legs up and off the ground by crunching your core.
Goal: 4 rounds of 5 reps x 5 second holds
Description: This move starts in planche with straight elbows. Maintaining hollowbody position, alternate lifting 1 leg off your arm.
Goal: 4 rounds of 8 reps each leg