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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
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: Have your feet on a raised surface for this move (like your couch)
Goal: 3 rounds of 10 reps per side
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 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!
Description: This video shoes a future progression. ONLY HOLD THE STARTING POSITION!
Goal: 3 rounds of 30 second holds per round
Description: Squat to a chair with 1 foot focusing on controlling your hips throughout.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 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 3 reps per side
Description: Focus on holding your core to help slide your leg
Goal: 3 Rounds, 8 reps per leg
Extra Notes: You might not hit 8 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: 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
Goal: 3 rounds of 7 reps of lifting feet for max hold time
Description: Work your dips with feet on the ground to lessen weight through arms to lessen elbow discomfort while you strengthen your triceps for future muscle-ups.
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!
Goal: 3 rounds, 10 second holds per round
Description: Focus on your core compression to lift hips and then work to lift 1 leg for future L stand holds
Goal: 3 rounds of 5 reps per leg
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!
Goal: 3 rounds of 30 seconds
Goal: 3 rounds of 10 reps
Description: Pull as high as you can working to get your chest above bar!
Goal: 3 rounds of 5 to 10 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: Focus on squeezing your glutes to lift hips high first, then push through arms
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!