ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Gustavo! 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 and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 5 rounds of 7 rolls
Extra Notes: You might not hit 7 reps every round or even do all 5 rounds, 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 push-up position with feet against wall. You will then walk your feet up the wall into a handstand position, allowing space between your hands/shoulders and the wall. From there you will allow your legs to widen into a partial middle split, and then slowly lower your legs down to a straddled split position.
*Really focus on controlling the legs down without them falling down. ALSO, keep your hips stacked over your shoulders at the top half of the descent.
Goal: 5 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
**All rotation should be coming from the hips with no discomfort at knees
Goal: 5 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start hanging on a bar. Follow the instructions as stated in this video
Goal: 5 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by placing 1 leg onto a block while other leg remains under you (essentially you are in a middle split on 1 side.) You will then reach down to the ground.
Goal: 5 rounds of 10 reaches per side
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Place feet onto ladder at widest position with hands on the ground. You will then stack your hips over your shoulders. From there you will walk your feet down 1 rung at a time working to keep your hips stacked and legs straight to work your hip range of motion and balance for press-handstands.
Goal: 5 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this for a great full body warm-up.
Goal: 1 Round at the start of your workout
Description: Start hands on yoga blocks with blocks an inch or 2 from the wall. You will then kick up to a handstand position with hands on blocks, feet touching the wall. Once in handstand position, keep core engaged and step hands down from blocks (to the outside) then return them back onto the blocks. This is 1 rep.
Goal: 5 rounds of 4 reps.
Extra Notes: You might not hit 4 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start lying on your back then push up to a bridge position with 1 leg on the wall. You will then do push-ups into as much of a bridge as you can keeping your feet stable, working to open your shoulders.
Goal: 5 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.
Goal: 5 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 5 Rounds,10 reps
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, lift your body so you start in an inverted position. Then lower yourself keeping your core engaged to return to a straight hanging position.
Goal: 5 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in sitting with legs as wide as possible, arms straight at ears. You will then hinge at your hips working to bend forward and touch your hands (and eventually chest) to the floor. Be sure to keep your legs wide and work to truly hinge at your hips throughout
Goal: 5 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, 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 pike position. Turn the hand you will be rotating towards to face close to a bridge hand position. You will then initiate the movement by rotating your hips first as you lift the hand off the ground. You will then reach ack to place your hand onto the ground to attain a bridge position. Once in the bridge, you will initiate the rotation by lifting the hand causing the hips to rotate to attain pike position again.
Goal: 5 rounds of 2 rotations per side.
Extra Notes: You might not hit 2 rotations every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by standing two feet away from the wall. Perform a wall bridge walking your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
*Be sure that you are using your core to return to standing and bringing your hands off the wall together
Goal: 5 rounds of 2 reps
Extra Notes: You might not hit 2 reps every round or even do all 5 rounds, 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 bridge position on the floor. Then lift your feet (1 at a time) to place them on the wall. From there, you push through your feet to work to open your shoulders.
Goal: 5 rounds of 3 reps, 15 sec holds per rep
Extra Notes: You might not hit 3 reps, 15 seconds every round or even do all 5 rounds, 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 bridge position on the floor. Then lift your feet (1 at a time) to place them on the wall. From there, you give a forcefully push to kick up to a handstand position before your legs come down to the ground into a pike position.
Goal: 5 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Line up your hands on a lift and bring your toes in alignment with palms of your hands. You will then lift your hips up causing you to balance on hands and toes. Hold this position for the duration of the 30 seconds to work to eventually hover your feet to progress to a press-handstand!
Goal: 5 rounds of 30 sec holds, 1 reps
Extra Notes: You might not hit 30 seconds every round or even do all 5 rounds, 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 wall handstand with hands about torso length away from the wall. You will then slide your feet down allowing your hips for flex while keeping your hips stacked over your shoulders.
**Hold the pike position for a count of 10 once you are there
Goal: 5 rounds of 3 reps
Extra Notes: You might not hit 3 reps every round or even do all 5 rounds, 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 plank position with feet near a wall. You will then lift 1 leg to place on the wall while you walk your hands in towards the wall allowing your hips to open into a split position. Once you reach the maximum stretch position, walk back out to a plank position as your 1 rep.
**Focus to keep your bottom leg straight, and work to open the pelvis and your shoulders
Goal: 5 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
These are for introductory break-dancing type movement. Dynamic and balanced. Be sure you work both sides, not just 1.
Goal: 5 rounds of 3 swipes per side.
GOAL: 4 rounds of 10 reps per round. Be sure that you stay forward over as you push to the top to really activate your triceps.
GOAL: 1 round of 30 reps