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 Dustin! 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 along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Only do the wrist mobility on your knees!
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.
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 3 rounds15 sec holds x 4 reps each leg
Goal: 3 rounds of 8 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Follow the video to perform a tuck planche transition to/from tricep dip.
Goal: 3 rounds of 5 reps.
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs.
Goal: 3 rounds of 3 reps each leg.
Goal: 3 rounds of 30 s holds. 2 reps
Goal: 3 rounds of 6 reps.
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 10 reps per leg.
**Practice this with your back on the wall**
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 4 reps 4 s holds move BOTH LEGS
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 3 rounds of 3 reps each leg hold each leg up for 5 s
Description: Start in a plank position on your elbows. Using your core, slide you feet and pull your hips up to a piked position trying to stack hips over shoulders. Slide feet back down into a plank.
Goal: 3 rounds of 8 reps
Goal: 3 rounds of 15
(ROLLOUT IF YOU NEED TO)
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift both legs up and off the ground by crunching your core.
Goal: 3 rounds of 3 reps x 3 second holds per side