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 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: 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: Use your jump box or stabilized bench to tap your toe onto it while you hop off the bottom leg for cardio training. DO NOT JUMP UP OFF THE BLOCK, INSTEAD LIFT YOUR LEGS TO TAP THE TOP OF THE BLOCK.
Goal: 2 rounds of 30 seconds per round
Description: Sit on the corner of your jump box/bench with hands between legs. Engage core to lift hips AND knees up. Keep there as you work to straighten your knees.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on the floor with feet on slightly raised surface. Squeeze your glutes to curl your hips up off the floor. Rotate your shoulders to look behind you as shown in this demo.
Goal: 2 rounds of 8 reps per side
Description: Walk up the wall into a handstand position working on holding your core active to work your shoulder strength.
Goal: 2 rounds of 5 reps
Description: This will work your hip range of motion, hip strength, core strength, shoulder strength and shoulder mobility
Goal: 2 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: 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: 2 Rounds, 30 second holds per round
Description: Work this move to strengthen your shoulders and work your core in connection with back for future handstand walking.
Goal: 2 rounds of 3 reps per side around your block
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: 2 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: 2 rounds of 5 reps each direction
Description: Start with feet on bench/box where your knees can touch the ground, hands outside the knees. You will then lift your hips and knees to attain a piked handstand position. Lower back to start by barely touching the ground with your knees before returning to the piked position.
Goal: 2 rounds of 8 reps
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: 2 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: 2 rounds of 8 reps per side