Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Dustin! 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: 1 round, 10 reps if reps, 10 second holds if holds
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 leg up off your knees, then return and repeat on other leg
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to work your pulling and core strength. Hold the tuck lever position as you crunch your knees to the bar you are hanging from and back to your chest.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 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 horse stance position. Kick your back leg forward to spin 360 degrees for a butterfly (first video.) Kick the back leg backwards for a hang glide (second video.)
Goal: 3 rounds of 5 reps each direction
Description: Start in a lunge position. Then kick into handstand and walk your hands forward. Be sure to work on control throughout
Goal: 3 rounds of 8 kick to walking attempts
Description: Focus on the good form here to work your muscle-up
Goal: 3 rounds of 5 reps
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 3 rounds of 3 practice each direction.
Description: Walk your body up the wall and work on push-ups once there. Focus on control over depth to start.
Goal: 3 rounds of 5 reps
Description: Get in a handstand on the wall. You will then engage your core to hold your hips over your shoulders as you allow your feet to slide down the wall into a piked position. Hold that position
Goal: 3 rounds of 30 second holds per round
Description: You can work this movement with legs straight beneath you or in an L position (L will be more challenging.)
Goal: 3 Rounds, 10 reps
Description: Work this move on a surface where you can use a line hopefully to help keep you in line. Focus on starting in a horse stance squat, cart wheel to land in a horse stance squat with either the back hand (back hander) or front hand (front hander) touching the floor.
Goal: 3 rounds of 5 reps each type
Description: Start by leaning forward on your knees bringing your hips towards 1 elbow that is bent under you. You will then lean forward balancing to bring your knees/legs up off the floor. Once balanced, you will work to transition yourself to the opposite elbow without allowing your knees to touch the ground.
Goal: 3 rounds of 5 reps both directions
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your feet at or above your shoulder height.
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit 7 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 2-3 reps
Goal: 1 round of 2-3 reps
Goal: 1 round of 1-2 attempts