Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Emma! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45-60 MINUTES 2 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!
Form over number of reps always!
Description: Follow the video to get your wrists ready for weight bearing
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: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 3 reps each leg.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Begin by doing a handstand wall walk up into a piked straddled handstand position. You will then engage your core to hold your body stacked as you lift your legs into a full handstand then return to the starting piked position.
Goal: 15 reps
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 30 reps
Description: Start by performing a handstand walk up the wall keeping hands 10-12 inches away from the wall. Keeping hollowbody position weight shift to one side and lift arm to tap opposite shoulder.
Goal: 10 reps
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 10 reps each direction.
Description: Begin in a pike handstand with your feet on YOUR BED. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.
Goal: 10 reps.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a partial pistol squat to mid range as you pulse in that range. Use the pole for balance.
Goal: 20 reps each leg
Description: Start in a frog position. You will then work to slightly straighten your arms and return to frog. Focus on holding your core active to keep your hips balanced over you throughout.
Goal: 15 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: 15 push ups.
Description: Start in a lunged type position with knee on the floor. You will then pulse just above the floor pushing through the front foot.
Goal: 15 reps each leg
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 10 walk overs
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: 10 reps
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