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 Hart! 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, 10 second holds per move for cool-down
Description: You will work this move using the straps of your rings to work your shoulder range and strength as well as your core.
Goal: 3 rounds of 5 reps with 5 second holds per rep
Description: Use your rings as shown in this demo video to work your shoulder range of motion to open your shoulders for bridges, handstand and back levers
Goal: 3 rounds of 5 reps with 5 second holds per rep
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!
Description: Use a vertical support or stall bars to work this move to maximize your core engagement to work into levers position
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: Work this movement for your core and shoulder strength.
Goal: 3 rounds of 7 reps
Description: Hold an L as you rotate in a circle.
Goal: 3 Rounds, 5 reps per direction
Description: Handstand push-ups without the wall.
Goal: 3 rounds, 5 reps
Description: Focus on rotating your body fully to eventually release 1 arm
Goal: 3 rounds of 5 reps per side
Description: This works your core, shoulders and hips for future free run movements such as kongs!
Goal: 3 Rounds of 20 reps
Description: Work your core and shoulders to lift into an inverted position, then lower into a front lever position.
Goal: 3 rounds of 5 reps
Description: Your focus is to engage your core to lift your hips then lowering to work on holding the core active to keep your hips elevated while holding hips open in a stalder position.
Goal: 3 Rounds of 5 reps
Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.
Goal: 3 rounds of 5 reps per leg
Description: Work this move to open your hip. Focus on pushing through you feet to open your hips as you look at your hands
Goal: 3 rounds of 2 reps with 10 second holds per rep
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 10 reps per side
Description: Get into a straddled lever position with straight knees. You will then row holding this position.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work you core and upper body to complete wipers to work to future meat hooks!
Goal: 3 rounds of 5 reps each direction
Description: Work this move to work your shoulders, core and glutes for a future straight arm planche.
Goal: 3 rounds of 5 reps per leg with 5 second holds per rep
Description: Start by “curling” your pelvis off the ground. Once your pelvis is lifted without arching, you will push through your arms to lift into a bridge with your feet on your bosu ball
Goal: 3 rounds of 8 reps
Description: Focus on your shoulder stability and opening to fully straight out to side arms for full iron cross in rings. (This can also be done in the silks)
Goal: 3 rounds of 8 reps
Description: Use a plyometric box to position yourself as shown in this demo video.
Goal: 3 rounds of 10 reps per leg
Description: Work both directions here with focus of hips high and smooth transition. This is the same hip motion you need for flares.
Goal: 1 rounds of 15 reps per side
Description: Start in a v-stand, then work your core, shoulders and hips to lift hips up to land in a stalder with NO FEET help.
Goal: 3 rounds of 5 reps