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 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 ~30-60 MINUTES 3-6 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: 10 sec holds if holds, 10 reps if reps for each movement
Description: Follow the video to get your wrists ready for weight bearing.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.Â
Goal: 2 reps, 20 second holds per rep
Description: Start in lunge position, then lift to the warrior back to lunge (only half of this move)
Goal: 10 reps per side
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.
Goal: 1 Round, 6 reps of 10 sec holds per rep
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in tis demo video making your body become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 1 Round, 60 seconds of rocks.
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
GOAL: 1 round of 8 push-ups
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 1 round of 6 reps with 10 sec holds per rep
Description: Work this movement to stretch your shoulders without over burdening them.
Goal: 1 round of 10 reps per direction
Description: Start in a plank position with 1 foot on raised surface, other foot across raised foot knee. You will then work a pike position down to a “cow” position touching the bent knee to the floor.
Goal: 1 Round, 15 reps per side
Description: Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 1 round of 15 reps
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on rotating a full 180 degrees each rep
Goal: 1 round of 15 reps per side
Description: Get into a frog stand position. Hold your core active to lift 1 leg off your arms and hold for a count of 3 before returning it to starting position.
Goal: 1 round, 5 reps per leg
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 1 round, 10 reps per side
Description: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) 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 while you work to lift 1 leg off the raised surface at a time.
Goal: 1 Round x10 reps per leg
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. FOCUS on pushing down through your heels to maximize glute engagement
Goal: 1 round of 10 push-ups
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Start in a frog stand position. Keep your knees against your triceps as you straighten your elbows through triceps engagement into an elbow support planche. Hold your core engaged
Goal: 1 round of 10 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 10 reps per direction
Description: Work this routine to maximize your core engagement and endurance
Goal: 1 Round x 20 reps per movement
1 attempt slow and steady speed
Goal: 1-2 reps
1 attempt slow and steady speed
Goal: 1-2 reps
1 attempt slow and steady speed
Goal: 1-2 reps
1 attempt slow and steady speed
Goal: 1-2 reps