ENJOY YOUR TRAINING!
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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 Denisel! 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 3-5 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up or 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move.
Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.
Goal: 3 rounds of 5 reps.
Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.
Goal: 3 rounds of 6 reps each side
Description: Begin in a handstand with your belly towards the wall. Maintain a stacked spine throughout. First weight shift onto one arm then perform a shoulder tap bringing your hand towards opposite shoulder. This may start just by you weight shifting and attempting to lift one hand off the ground and that’s okay! It will build over time to full shoulder taps.
Goal: 3 rounds of 5 reps each arm.
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 2 rounds of 8 reps each leg.
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.
Goal: 2 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Follow the video to perform v-scoots.
Goal: Hold for 15 sec x 4 reps
Description: Face a surface you can hold onto. Forward fold then step closer to the surface reaching your arms back to feel a stretch in your shoulders.
Goal: Hold for 15 sec x 4 reps
Description: Begin in frog stand. Using your core, lift your hips up, bring your legs off you elbows, and pull into a L stand.
Goal: 2 rounds of 5 reps
Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.
Goal: 2 rounds of 6 reps
Description: On parallel bars or like surface, pull your knees towards your chest while performing a hip lift. Focus on keeping elbows straight, core compression, and pushing through your shoulder blades.
Goal: 3 rounds of 8 reps
Description: Start in a full bridge position then place 1 leg onto the wall. You will then do “push-ups” holding your core and glutes active throughout to not allow the hips or back to drop. Complete all reps on 1 side before switching legs.
Goal: 2 Rounds, 10 reps each leg.
Goal: 4 reps x 15 second holds
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 30 sec hold x 2 reps each leg.
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: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.
Goal: 2 rounds of 5 reps.
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to lift your feet up.
Goal: 2 rounds of 1 V-stand holding for as long as you can.
Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.
Goal: 2 rounds of 5-8 reps
Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow.
Goal: 2 rounds of 3 handstands
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: 30 sec holds x 3 reps.
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 5 rolls slow and controlled
Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.
Goal: 10 sec holds x 4 reps each leg.
Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.
Goal: 3 reps each leg
Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.
Goal: 5 reps per leg
Goal: Lower down slow and controlled. 10 sec hold at bottom.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.