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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up with 10 second holds if holds, 10 reps if reps
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 3 rounds of 8 reps
Description: Begin with your feet on an elevated surface 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 5 push ups per side.
Description: Work your core and shoulder mobility in this movement
Goal: 3 rounds of 8 reps.
Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.
Goal: 3 rounds of 10 scoots.
Description: Begin this move with your legs straight and bring your hips towards your hands like you’re going to do a pull over. You will then slowly try to lower yourself into the front lever as far as you can under control. As you lose control, flex your knees up towards your chest then reset your legs up to the bar again.
Goal: 3 rounds of 5 reps
Description: Start in a plank position. You will then shift forward so your shoulders are in line with your fingers. Hold this with a hollow body position for the prescribed time.
Goal: 3 rounds of 1 minute holds per rep
Description: This move starts by kicking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.
Goal: 3 rounds of 2 handstand holds for as long as you can hold it
Goal: 3 rounds of 3 reps each direction
Description: 3 rounds of 1-2 attempts
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 5 reps.
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps.
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.
Goal: 3 rounds of 10 extensions each leg
Description: Kick up to a handstand position with butt to wall. Hold your shoulders over your hands as you pike at your hips working to increase the stretch through your shoulders
Goal: 3 rounds of 3 reps, 20 second holds per rep
Description: Work to hold your hips up level with the ground. You will then rotate your legs side to side as shown in this demo video
Goal: 3 rounds of 5 reps per side
Description: Get into a crab starting on your knees. You will then work to lift both legs and hold
Goal: 3 rounds of 3 reps, 10 second holds per rep with 10 second rest between reps