Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Dave! 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: Start in hanging. You will then bring your knees up like you are going into your tuck lever position. You will then place your feet on the bar using them to hold your legs up as you lower you hips to hang to stretch your hamstrings.
Goal: 1 Round, 5 reps of 5-15 second holds per rep
Extra Notes: DON’T GO INTO PAIN. Work this move slowly to allow your hamstrings to stretch slowly. DO NOT ALLOW THE HIPS TO DROP AND FALL INTO THIS POSITION.
Description: Balance into a frog stand working to keep your legs against your arms with your core strength. You will then push through your arms and keep your core engaged to straighten your elbows to attain an elbow planche, then return to the frog position.
Goal: 3 rounds, 8 reps per round
Description: Start sitting on the floor next to a wall/punching bag. You will then lift your legs and place your feet high on the wall, pushing through your hands to lift your hips. You will then work your core to bring 1 leg straight off the wall towards your face as seen in this demo working your core compression for future v-stands.
Goal: 3 rounds of 10 leg lifts per side
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 3 rounds of 10 rolls each direction.
Extra Notes: You might not hit all 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 legs by bringing your knees tight to your chest in hanging using your core to lift your knees to your chest. You will then work to lift your knees between your arms using your core and lats to attain a tuck lever position.
Goal: 3 rounds of 5 reps with 3 second holds per rep
Extra Notes: You might not hit 5 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 2 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: Follow this demo video to work your hip range of motion and strength. You can use a vertical surface or doorframe to give some support to best engage your glutes.
Goal: 3 rounds of 10 reps per leg.
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: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 3 rounds of 7 reps per leg.
Extra Notes: You might not hit 7 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 legs working to get toes to bar. You will hold your torso level as seen in this demo with legs straight as you use your obliques to rotation your legs side to side.
Goal: 3 rounds of 5 reps each direction
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up wall with stomach facing the wall.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 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 movement to work on your posterior chain mobility. ONLY WORK THE MOVEMENT FROM THE FLOOR AT THIS TIME
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on your shins. Push through your arms to bring your knees to your chest, then lift 1 foot to your butt. Keep toe nails against floor on the foot on the ground.
Goal: 3 rounds of 1 rep, 15 second holds per leg per round
Extra Notes: You might not hit 15 sec, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on core engagement to lift your hip bringing your knees to your chest. Hold this as you work to straighten 1 leg at a time as seen in this demo video
Goal: 3 rounds, 5 reps per leg
Description: Get into a handstand position with feet on your punching bag. You will hold your hips stacked over your hands as you lower your legs into a piked position. Hold that position
Goal: 3 rounds of 5 reps with 5 second holds per rep
Description: This move can be done with your legs between your arms instead of outside of them. focus on holding your core connected as you row so your whole body lifts on each rep.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!