Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Denis! 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 ~45-60 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: Follow along with this video for a full-body flexibility training
Description: Do 10 reps of each movement in this video
Description: Work this movement focusing on glute engagement.
Goal: 3 rounds of 10 reps
Description: Start with feet on wall. You will then walk yourself in towards the wall while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 3 rounds of 5 reps.
Description: Begin by holding your foot as shown in this demo video. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 5 reps each leg
Description: This moves begins in a plank on your elbows. Use your core to and shoulders to rotate your hips side to side. Focus on controlled movements over big rotations.
Goal: 3 rounds of 10 reps per side
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs bringing your knees to your chest.
Goal: 3 rounds of 10 reps
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Lift your hips off the ground and hold this position for the reps.
Goal: 3 rounds 5 reps
Description: Start in a slightly piked position. You will then rotate your body to a table position focusing on opening your shoulders as you keep your glutes active.
Goal: 3 rounds of 5 reps each direction
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 to the side. You will then turn the straight leg up towards the sky and bring that leg in front of you to work towards single leg squats. You don’t have to go as low as this demo
Goal: 3 rounds of 8 reps each direction
Description: For this movement, don’t go deep into a push-up position to allow your core to bring your leg to your elbow. Focus on rotating the leg high to bring to the elbow.
Goal: 3 rounds of 8 reps per side
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 5 reps
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Get into this position to work your hip range of motion to work on hip range of motion for future lotus position
Goal: 4 reps each leg with 20 sec holds per rep
Description: Start in a plank position. You will then step feet forward 1 leg at a time, focusing on bringing your feet in line with your hands to work on hip range of motion and core strength before you return to the plank position.
Goal: 3 rounds of 8 reps
Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 8 push ups
Description: Lift your hips as shown in this video being sure to roll your hips up off the floor. Don’t try to lift legs, just work the hip lifts
Goal: 3 rounds of 8 reps with 3 second holds per rep
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 3 rounds10 negatives with at least 5 second lowering
Description: Focus on hips above elbows as you work your hip range of motion to lift 1 leg in front of you at a time.
Goal: 3 rounds of 5 reps
Description: Get into a squat position at the wall. Hold your lower back flat on the wall by using your lower core to hold the back flat on the wall.
Goal: 3 rounds of 10 reps
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds 4 reps per side
Description: Work this move to strengthen your shoulders and core for future frog to handstand.
Goal: 3 rounds of 5 reps