Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Dylan! 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: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Hold the squat for the prescribed time.
Goal: 1 round, 3 reps 30 second holds
Description: Stand with your back to your stall bars or similar surface. Hold on to the stall bar. Then perform a forward fold while keeping your knees straight.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: 1-2 attempts
Description: Hold your lower body in an “L” and you row your body up towards your rings/pull up bar.
Goal: 3 rounds of 10 reps
Description: Hold a side plank on hand with your top leg lifted in the side star position. Put your top foot on the wall in front of you then set your top hand on the floor behind your hips. Put your bottom leg on the wall now into a Manna position. Thread your leg under the leg you just moved then raise your arm up to be in a side star position going the opposite way. Focus on core compression and this will eventually lead into a flare around the world.
Goal: 3 rounds of 5 reps each direction.
Description: Begin on your stomach with arms overhead. Bend one knee to 90 deg and keep one knee straight in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 3 rounds of 2 reps each leg with 15 sec holds (Total of 1 min/round)
Description: Get into stalder position as shown. Then, with your sliders, use your lower core to draw the feet back and hip up while legs remain straight
Goal: 3 rounds of 10 reps.
Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent. *Be sure to look down at your hands as you complete this move.
Goal: 3 rounds of 2 reps with 30 second hold
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: 1-2 attempts
Description: Follow the video to perform a broncos.
Goal: 3 rounds of 10 reps forward and backwards
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 elevate your hips and rotate your legs from one side to another. Try to reach your hip to your opposite elbow.
DO NOT RELEASE ONE HAND YET
Goal: 3 rounds of 5 reps per side
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: 3 rounds of 5 push ups per leg
Description: Hold onto a door frame in front of you. Perform a dragon squat by sweeping one leg behind your other. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: Start in a bent knee V stand with feet on blue box. Keeping your feet stationary, use your core to pull your hips back past your arms and straighten the legs as much as you can
Goal: 3 rounds 8 pull backs
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 30 sec holds x 4 reps each leg
Description: 1-2 attempts
Description: Go into a middle straddle with your hands on the floor with the back of your palms aligned with the ends of your toes. Try to stack your shoulders under your hips as much as you can. Weight shift as much weight as you can onto your hands then lift up onto your toes.
Goal: 3 Rounds of 10 hops
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: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 8 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 in back lever position. Hold this crunched position.
Goal: 3 rounds of 2 reps with 15 second hold
Description: Begin with your hands at an appropriate distance away from the wall. With your feet on the wall and knees bent, begin to extend away from the wall by straightening your legs and shifting your shoulders past your wrists as far as you can control.
Goal: 3 rounds of 8 reps
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.