Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Heather! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 1 round of 5 reps.
Description: Work this move to open your hips and work your hip range of motion while you strengthen your hips.
Goal: 1 round of 10 reps per side
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: Work this move to focus on glute engagement to keep your hips elevated throughout all the movements.
Goal: 1 round of 10 reps per direction
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 kneeling w/feet on yoga blocks. You will then bring hands back outside your knees. Then focus on lifting your knees to your chest as you keep your weight forward over your hands.
Goal: 1 Round, 5 reps of 10 second holds per rep
Description: Begin in a plank position with shins on a yoga ball. Engage your core as you lift and circle each arm. Try to maintain plank position throughout move.
Goal: 1 round of 10 reps each side
Description: Begin 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.
Goal: 1 round of 15 push-ups.
Description: Sit on your plyometric box on the corner. You will then work to engage your core to lift your hips and knees up highly. You will hold your knees up as you work to straighten your knees
Goal: 1 round of 15 reps
Description: Start in a tuck planche with feet on your plyometric box. You will then use your core to lift your hips up and slowly lower back to starting position without letting your knees “hit” the ground
Goal: 1 round of 15 reps
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on your back with knees bent, feet flat on the floor. As you work to go into bridge, focus on “curling” your hips up through strong glute engagement so your lower back doesn’t lift you.
Goal: 1 round of 8 reps
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 1 round of 7 reps
Description: Work this move from your knees on your plyometric box.
Goal: 1 Round, 5 reps per direction
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin by holding a ring or like surface with both hands in a clasp grip. Support yourself with your legs as much as you needed. Row yourself up into a modified clasp pull up.
Goal: 1 round of 15 reps
Description: Work this move to fully engage your core.
Goal: 1 round of 2 reps with 30 second holds per rep.
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 1 round of 15 kick ups per leg.
Description: Start in a 3 point stance as shown in this demo. You will then walk your feet around your hands in 6 steps as shown in this demo. This will work your shoulders, core, hips and glutes for future flares and to support your progress in handstands
Goal: 1 round of 15 reps per direction
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: Follow this video to begin your journey into kata training.
Goal: 1 round of 2-3 reps
Description: Work these moves to begin your journey into handstand katas and linking movements together.
Goal: 1 round of 5 reps