Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there David! 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: 2 rounds of 5 hops per leg
Extra Notes: You might not hit 5 hops every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 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 table position. From there you will lift your hips ensuring your glutes are fully active to keep your pelvis up. You will then lift 1 leg and the opposite hand to touch in the middle over your core, keeping your glutes active to not wobble your hips while you core contracts to bring your arm and leg together.
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 sitting on the floor with hands by your hips. You will then forcefully contract your triceps to lift your bottom with knees tucked to your chest to attain a bent knee V-stand position. Once there, you will work to straighten each leg, 1 at a time, to attain a full V position.
Goal: 4 rounds of 5 reps per leg
Extra Notes: You might not hit 5 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 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. **Focus to get your heel to touch your butt on each rep and each side.
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 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: 4 rounds of 10 reps per leg
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: This move starts in a push-up position with feet near wall. You will then position feet onto the wall and “walk” your hands inwards as your feet walk up the wall maintaining a strong core as you move your legs and arms to keep the push-up/plank position. Walk your hands in as far as you can safely come down while keeping your core active.
*Be sure to stack your hips over your shoulders before you lift a leg away from the wall.
Goal: 4 Rounds, 5 reps
Extra Notes: You might not hit 5 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: 4 rounds of 5 reps
Extra Notes: You might not hit 5 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: Follow along for a full body mobility training. For warm up if reps do 5 reps, if holds do 10 sec holds. For cool-down do 10 reps if reps and 30 sec holds if holds.
Goal: 1 round for warm-up and 1 round for cool down
Description: This move can be done with feet on raised surface or on the floor in a piked position.
Goal: 4 Rounds, 10 reps per round
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: Lift the leg between the hands once you have lifted your butt.
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 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: Walk up to handstand position being sure that you are not too close to allow you to work into a planche position
Goal: 1 round 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!
It’s ok to work the bridge twist against the wall
Goal: 1 round, 2 reps per round.
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 7 reps
Extra Notes: You might not hit 7 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!
**Be sure that you keep thinking to hold your hips up high to stabilize yourself.
Goal: 4 rounds of 2 reps with long holds (work to hold for as long as you can).
Extra Notes: You might not hit 2 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: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 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 with hands on the floor legs open as a partial split, working to bring your feet in line with the palms of your hands. You will then lean forward putting weight on your hands while contracting your core to lift your hips upwards to invert pulling your hips over your shoulders to work to lifting your feet off the ground.
Goal: 4 Rounds, 1 rep with 30 sec hold
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!
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 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!
Be sure to lift using your core, keeping your knees close to your chest. You will then work to lift your feet off the ground and hold the hips and body up without dropping.
Goal: 4 rounds of 3 reps
Extra Notes: You might not hit 3 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: 4 rounds of 5 reps
Extra Notes: You might not hit 5 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: 4 rounds of 30 sec holds per leg
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!
Goal: 4 rounds of 5 reps with 5 sec holds per rep
Extra Notes: You might not hit 5 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: 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!