ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Dan! 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!
Goal: 1 round, 10 reps if reps, 10 second holds if holds
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs to handstand and return to land in frog. The video demo’s at the wall, do this without the wall
Goal: 3 rounds of 5 reps
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: Work this move to pull yourself up and over the bar to work your pulling and core strength.
Goal: 3 rounds of 5 reps
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: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 rounds of 10 reps each leg.
Description: Focus on the good form here to work your muscle-up
Goal: 3 rounds of 5 reps
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 3 rounds of 3 min practice each direction.
Description: Work your shoulder range of motion as shown in this video.
Goal: 3 rounds of 5 reps with 5 second holds at full opening of shoulders
Description: Use your book shelf or table to balance to lower yourself to the floor while you keep your heel flat without your hips moving sideways at all.
Goal: 3 rounds of 10 reps per leg
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: This move can be done against a straight wall as well as a runged ladder. You will be sure that your hips are stacked over your shoulders and hands before controlling your feet down to the ground slowly.
Goal: 3 Rounds, 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: Start in a frog position balancing on both elbows. Once balanced you will squeeze your glutes and core to lift your legs off your elbows and return them back to your knees.
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: Start by leaning forward on your knees bringing your hips towards 1 elbow that is bent under you. You will then lean forward balancing to bring your knees/legs up off the floor. Once balanced, you will work to transition yourself to the opposite elbow without allowing your knees to touch the ground.
Goal: 3 rounds of 5 reps both directions
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!
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!
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 1o 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 this move with the non-supporting arm on a raised surface (blocks/box/weight rack) and focus on holding your core tight to stabilize you to not fall out sideways.
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: Work both directions here with focus of hips high and lessening the weight through your feet.
Goal: 3 rounds of 5 reps per side
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: Lift yourself upside down into an inverted position in front of your bar. You will then work to lower your body into a lever position as seen in this demo video.
Goal: 3 rounds 5 reps
Description: Start in a squat position with feet wider than hips sitting onto your yoga ball towards the front. You will then place your hands between your feet working to bring them in line if not behind the line of your feet. you will shift side to side to lift the leg you are shifting away from as shown in this demo video.
Goal: 3 rounds of 10 reps per leg
Goal: 1 round of 2-3 reps
Description: Work this move on a surface where you can use a line hopefully to help keep you in line. Focus on starting in a horse stance squat, cart wheel to land in a horse stance squat
Goal: 10 reps each direction
Description: Focus on squeezing your glutes to support your back as you open your shoulders in this move
Goal: 5 reps of 10 sec holds per rep