Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fracka! 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 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.
Description: Hanging from the bar, keep your arms straight and pull your shoulder blades down toward your back pockets
Goal: 10 reps
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 5 reps
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 2 reps each leg.
Description: This is your handstand kata
NO BRIDGE TWIST, DO TABLE TURN
Goal: 2-3 reps
Description: Hanging from the bar, perform as many pull ups as you can aiming chest to bar. Then perform an additional 12 pulses
Goal: 12 reps
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground.
Goal: 3 rep with 10 sec hold per foot
Description: Perform bridge over ball as shown
Goal: 2 max holds, no more than 1 minute at a time
Description: Sitting on the ground with knees bent and feet flat on the ground. You will then lift 1 leg so that the shin is parallel to the ground as you rotate your trunk so your opposite hand reaches for the lifted foot. You will then lower the leg as you return to starting point to repeat on the opposite side.
Goal: 12 reps per side
Description: This move starts in a plank with your hands on the floor and feet on a ball. You will use your core to pull your lower body towards your hands into a pike position. Slowly lower yourself back into a plank making sure your core stays engaged so your lower back does not arch.
Goal: 15 reps
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 12 reps per leg
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arm and both legs to achieve the split table
Goal: 8 reps each leg
Goal: 10 sec holds x 3 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
Description: Kick up to a handstand. Straddle your legs then weight shift over one arm as far as you can. Attempt to weight shift so far that you can unweight one arm. Switch sides.
Goal: 5 reps each side
Description: Pick a box of challenging height. Step up on to the box using the leg on the opposite side of the box. Keep your toes pointing forward. Once on the box, attempt to balance on the leg you stepped up with for 1-2 seconds, then lower back down to the ground with control
Goal: 10 reps per side
Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.
Goal: 10 scoots.
Description: Get in frog with feet on step and hold
Goal: 3 max holds
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 12 reps each leg.
Description: Begin with one leg straight and toe pointed towards the ground. Draw a half circle with your toes until the leg is fully behind you.
Goal: 20 pulses each leg.
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 5 reps
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: Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 15 reps
Description: Get in a side plank with your shin supported on an elevated surface. Push down with your top leg and squeeze your core and glutes to lift into the copenhagen plank. Once there, allow your hips to dip to the floor with control and then lift back up.
Goal: 15 reps per side
Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.
Goal: 20reps
Description: Perform this move from your rings or pull up bar. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 12 dips with feet
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 12 reps per side
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 20 reps
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds x 2 reps per side