Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Frank! Here’s your NEW 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!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to open your shoulders and work your bridge and walkover
Goal: 3 rounds of 5 reps
Goal: 3 rounds of 5 reps per leg
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 3 rounds of 1 rep each direction
Description: Pull your knees to your chest, then work to bring your hips up level with the floor.
Goal: 3 rounds, 10 second holds per round
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 2 reps each leg
Description: Begin in a straddle with your palms flat on the floor at shoulder width apart. Keep your hips lifts as high as you can as if you were about to lift into a press handstand. Tap each toe to the back of your wrists. Once the gets easy, weight shift forward onto your hands and attempt to tap BOTH feet at the same time.
Goal: 3 rounds of 3 tap sequences
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. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 3 rounds of 10 push ups.
Description: Shift to a snake squat position. Then hold that position for the time prescribed.
Goal: 3 rounds of 45 seconds per side
Description: Lay on your back with feet on a raised surface. You will then focus on strongly squeezing your glutes to lift your hips as you rotate your shoulders over and back.
Goal: 3 rounds of 5 reps per side
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 5 reps
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 2 reps each leg
Description: Work this move with your feet against the wall and hold for max core contraction.
Goal: 3 rounds of 30 second holds
Description: This move begins with sitting on your legs with your toes on a raised surface. Contract your core and your shoulders to raise your hips and then straighten your legs keeping your core active working to bring your hips over your shoulders without arching your back.
Goal: 3 rounds of 5 reps
Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 3 rounds of 8 reps
Description: Work this move to continue to progress your tumbling movements
Goal: 3 rounds of 5 reps each side