Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Derek! 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: Complete this daily to work your ankles
Goal: Complete each move with 10 reps or 10 second hold
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
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: Follow the video to perform a cat walk.
Goal: 3 rounds of 1 minute
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 5 reps
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 5 holds for 10 seconds
Extra Notes: You might not hit 5 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 pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 3 rounds of 10 reps
Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and hold x 30 seconds. Repeat on other side.
Goal: 3 rounds of 2 reps x 30 seconds each side
Description: Walk up the wall to a handstand with hips stacked over shoulders working to engage your core to hold a hollow body position while in the handstand position. You will then work to complete circles with your legs as shown in this demo video. BE SURE TO START THE CIRCLE TOWARDS THE OPPOSITE LEG FIRST
Goal: 3 rounds of 5 reps per leg
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, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 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: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 3 rounds of 10 reps each 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 by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 3 rounds of 3 reps
Description: Sit on your bench with your hands between your legs. You will then work your lower core to lift your knees and hips up and hold it as you straighten your legs out into a stalder position.
Goal: 3 rounds of 8 reps
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 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 lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 3 rounds of 3 reps each leg.
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: 3 rounds of 1 handstand with 5-10 push-ups
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: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Extra Notes: You might not hit 10 crunches each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start in a plank position. You will then lift 1 leg and hop the second leg holding a hollow position throughout the movement.
Goal: 3 rounds of 10 reps per side
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: This move starts by leaning forward to attain a frog position using your core to hold you. You will work your glutes, core and arms to land in the plank position
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 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: Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.
Goal: 3 Rounds, 2 reps 30 second holds per rep
Extra Notes: You might not hit 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: 1 round of 2-3 reps