Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Floyd! 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 with your foot on your dips bar and other foot straight under you. You will then lean forward working to touch the floor towards the base of your pull-up bars (body stays in the middle of your hips)
Goal: 1 round of 10-15 reps per side
Description: Start in hanging with feet to bar. Hook toes on bar then allow your hips to drop as shown in demo to stretch your hamstrings
Goal: 3 rounds of 10-30 second holds per round
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift your legs off the arms as you push back to a plank position. DO NOT ARCH YOUR BACK
Goal: 3 rounds of 5 reps
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: This will work your hip range of motion as you strengthen your glutes
Goal: 3 Rounds, 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall into a handstand position working on holding your core active to work your shoulder strength.
Goal: 3 rounds of 10 reps
Description: You will start standing in front of your wall with feet slightly forward to the wall and legs straight. You will then lean forward working to touch the floor between your feet and eventually your elbows to floor between feet
Goal: 3 rounds of 5 reps, 20 second holds per rep with 10 second rest between reps
Description: Work to “kiss your knees” as you hold your legs to attempt to fold in half to stretch your hamstrings as you work your core.
Goal: 3 Rounds, 30 second holds per round
Description: Work this move to open your hips and shoulders as you work your glute engagement.
Goal: 3 rounds of 2 reps of 30 second holds per rep
Description: Work this move to work your core and grip strength. Focus on lower core to lift your legs and curl your pelvis up
Goal: 3 round 5 reps (working to complete all 5 without touching the floor between reps)
Description: Work your shoulder range of motion and glute strength for future bridging positions with this move. Focus on high hips as you turn.
Goal: 3 rounds of 5 reps each direction
Description: Start in hollow body. You will then tuck knees to elbows, then as you open back to hollow you will roll over to superman. You will then roll again to return to hollow body to repeat. DO NOT USE YOUR ARMS/LEGS TO ROLL. ALL ROLLING SHOULD COME FROM CORE!
Goal: 3 rounds of 10 reps per direction
Description: Follow this video to work your hip strength and mobility. Work on getting your hips over your 1 leg as shown in this demo.
Goal: 3 Rounds, 8 reps per side
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on stacking hips without arching your back.
Goal: 3 rounds of 10 reps per side