Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Conner! 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!
Form over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training
Description: Start in a table top position. Touch hand to opposite knee while keeping hips up.
Goal: 3 rounds of 5 each side
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 the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds of 5 push-ups each side
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 3 rounds of 5 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 6 reps each direction
Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.
Goal: 3 rounds of 10 reps.
Goal: 3 rounds of 5 reps
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time.
Goal: 3 rounds of 10 reps each leg.
Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 3 rounds of 12 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 8 reps each direction
Description: Begin in an elbow plank holding your hollowbody. Walk hands in to a piked position.
Goal: 3 rounds of 5 reps.
Description: Hanging on a pull-up bar or equivalent surface and straddle legs. Engage core to pull legs through arms and over. Then transfer back to starting.
Goal: 3 rounds of 5 reps
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds10 reps for as long as you can hold.
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups, half reps with one leg, half with other.
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds 5 reps
Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 3 rounds of 5 reps.
Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power.
Goal: 3 rounds of 8 reps each leg.