Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fred! 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!
WORK THIS ONCE THROUGH FOR 10 REPS IF REPS OR 10 SECOND HOLDS IF HOLDS TO WARM YOU UP FOR YOUR PROGRAM
Description: Engage your core to bring your knees to your chest and hold as you work to lift 1 leg and hold that for the prescribed time. Repeat on the other leg.
Goal: 3 rounds of 3 reps per leg with 10 second holds per rep
Description: Start in a piked handstand position with feet on your block. You will then lift 1 leg up above you as your then work to shift your weight forward stacking your body from foot to hands to then lift the leg still on the block
Goal: 3 Rounds, 5 reps per leg
Extra Notes: You might not hit 5 steps 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: Work on pushing through your arms to lift into a bridge
Goal: 3 rounds of 7 reps per side
Extra Notes: You might not hit 7 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: Work this movement to work your core for levers as you work your pulling strength as well
Goal: 3 rounds of 5 reps per round
Description: Focus on keeping your hips above your elbows as you work to bring 1 leg forward and lift using your core to stabilize you.
Goal: 3 rounds of 5 reps per leg
Description: Use a box, bench or chair for the raised hand to help you weight shift to the hand on the ground.
Goal: 3 rounds of 8 reps per side
Description: Start in kneeling between your rings. Pull so that as you transition from pull-up to dip in the muscle-up you are on your feet
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 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!
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 10 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!
Goal: 3 rounds, 5 reps
Description: You will start in a lunge position with back leg off the floor. You will then lower your body into a deeper lunge to touch your knee to the floor before returning to starting position.
Goal: 3 rounds of 10 reps per leg
Description: Focus on your core compression to lift hips and feet. You will then engage your lower core to rock your legs up and down as shown in this demo
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit 7 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: Get into frog without the wall near you. Work your core and shoulders to bring your weight over your hands and balance with no feet support, then use your glutes to kick your legs back to land in a plank. Focus on holding your shoulders together to not collapse as you kick back
Goal: 3 rounds of 4 reps
Description: Pull as high as you can working to get your chest above bar!
Goal: 3 rounds of 10-15 reps
Extra Notes: You might not hit 10, but always try to hit at least 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold your legs out in front of you through core activation as you work dips on either your dip bars or your rings.
Goal: 3 rounds of 10 reps
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: Start in a lunge. Kick to handstand then start to walk hands forward with control to lower back to the starting lunge.
Goal: 3 rounds of 5 reps per side
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!