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. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.
Goal: 10 reps each leg.
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 pistol squat as far down as you can control with help form the pole for balance.
Goal: 12 reps each leg
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 10 reps for as long as you can hold up to 2 minute total hold time
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 standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 12 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