ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down
Description: Start in standing. You will then lift your arms straight above head (think elbows at ears). You will then lean forward lifting 1 leg up while you hinge at your hips working to bring your hands to the ground.
Goal: 4 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 4 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 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: 4 rounds of 10 reps.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting with legs wide. You will then place your hands on either side of 1 leg leaning forward to then lift your bottom off the ground. Be sure you keep your core engaged to assist with lifting the hips
Goal: 4 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 4 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 placing 1 leg onto a block while other leg remains under you (essentially you are in a middle split on 1 side.) You will then reach down to the ground.
Goal: 4 rounds of 10 reaches per side
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 30 reps
Extra Notes: You might not hit 30 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: This will be done on raised surface (such as table or bench)
Goal: 1 round of 30 reps
Extra Notes: You might not hit 30 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Line up your hands on a lift and bring your toes in alignment with palms of your hands. You will then lift your hips up causing you to balance on hands and toes. Hold this position for the duration of the 30 seconds to work to eventually hover your feet to progress to a press-handstand!
Goal: 4 reps of 30 sec holds on, 15 sec rest, 1 set
Extra Notes: You might not hit 30 seconds every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this for a great full body warm-up.
Goal: 1 Round at the start of your workout
Goal: 4 rounds of 8 reps per side.
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 6 reps of 15 sec holds.
Extra Notes: You might not hit 15 seconds every rep or hit all 6 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in sidelying with knees bent. You will then cross the arm on the bottom across your torso being sure that it is tight to your body. Your top arm will position so that the hand is underneath (or nearly underneath) the bottom shoulder. From there you will then push your torso up with the top arm only focusing on straightening the elbow.
Goal: 4 Rounds, 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 4 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 starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. Work towards holding your hips up for 30 seconds
Goal: 4 Rounds, 2 reps with 30 second holds per rep.
Extra Notes: You might not hit 30 seconds every rep every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on floor with 1 leg bent up towards your stomach and flat on floor with the other leg bent with heel towards bottom while still being flat on floor. You will then lay there working to keep your pelvis flat to the ground, opening up your hips.
**Focus to keep hips level so no rotation occurs.
Goal: 1 round of 6 reps per leg with 10 sec holds per rep.
Extra Notes: You might not hit 6 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!