Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Honor! 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: You are going to start in a plank position being sure that your core is fully engaged. strongly pull your knees to your chest, then kick your feet back out quickly. DO NOT ALLOW YOUR BACK TO ARCH.
Goal: 1 round of 25 reps
Description: Start sitting on the floor. You will then push through your arms to lift your hips while your legs stay straight. Holding this position, you will walk forward causing your feet t slide forward.
Goal: 2 rounds of 4 walks down and back
Extra Notes: You might not hit 4 walks every round or even complete all 2 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 wide. You will then rock your body backwards being sure to lift your legs high through core engagement. From there, you will rock forward with hands between your legs and push strongly to lift your hips. Future goal is to complete this move and once the hips are up, you will also lift both legs and hold.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 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 the floor with feet flat. You will then lean forward pushing with 1 hand behind you to get into a low squat position. Once there, you will lift your hips slightly into a low squat before returning to sitting to repeat using the opposite hand.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 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 in front of wall. You will then put 1 foot on the wall, allowing it to slide up the wall to open your hips and stretch your hamstrings into a split position. KEEP THE BOTTOM LEG STRAIGHT.
Goal: 2 rounds of 10 reps per side.
Extra Notes: You might not hit 10 reps each round, or complete all 2 rounds, 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 for an intro to linking handstand movements together.
Goal: 2 rounds of 8 reps.
Extra Notes: You might not hit 8 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Put feet on a raised surface with hands in a plank position. You will then walk your hands in to come to a piked handstand position. You will then lift 1 leg and hold for a count of 3 before lifting the other leg for a count of three. You will then walk back out to the plank position with both feet on the raised surface. Hold your core active as you walk in and out.
Goal: 2 rounds of 10 reps.
Extra Notes: You might not hit 10 reps each round, or complete all 2 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 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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Using a towel or a dowel/broomstick you will place that behind your back holding 1 end with 1 arm above while the other hand reaches behind from below working to bring your hands together in the middle as much as possible. Once you have reached as closely together as you can, you will then a small pull with the top arm to increase the stretch to the bottom arm, pulsing that lift.
Goal: 1 Round, 3 reps of 20 second holds per rep.
Extra Notes: You might not hit 20 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to complete this smoothly and grab your knees so that you can make it back to standing for the second jump. This should start to be more cardio 🙂
Goal: 2 Round, 10 reps (5 REPS FRONT ROLLS, 5 REPS AS VIDEO SHOWS)
Extra Notes: You might not hit 10 reps each side or even all 2 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 snake stance. You will then bring the straight leg around moving forwards in a full circle as you hope between your hands and the bent knees foot.
Goal: 2 Rounds, 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on the floor with wrist near a wall. As you lift yourself into a bridge, you will push strongly through your heels to work to bring your forearms to the wall. Be sure to squeeze your glutes strongly to support your back.
Goal: 2 rounds of 8 reps per side
Description: Work on leaning forward with legs against arms holding core active to help hold hips up.
Goal: 2 rounds of 1 minute with 15 second hold and 15 second rest lifting 1 leg during the hold.
Description: Start with knees between your hands. You will then lean forward putting weight on your hands as you pull your knees to your chest by contracting your core.
Goal: 2 rounds of 10 reps
Description: Begin in a tuck planche position. You will hold your core active as you then rotate in a circle 360 degrees.
Goal: 2 rounds of 2 reps per direction
Description: Follow along with this video to work through all the foundational movements we will build on. Go slowly through these moves to really help you build up your strength and flexibility.
Goal: 2 rounds of 2 reps
Extra Notes: You might not hit 2 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will use a door frame or door and keep your chest up and drop hips so butt goes to feet here.
Goal: 1 round of 15 reps per side
Extra Notes: You might not hit 25 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 your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 1 round of 5 reps each side x 10 second holds
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.
Description: Start with hands on wall and you on your knees. Be sure to hold your core active so you don’t arch your back. You will then bend your elbows working to lower your forearms to the wall. BE SURE TO KEEP YOUR ELBOWS FROM FLARING OUT!
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps or even 2 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 your bar. You will then bring your knees to your chest using your core to lift your legs and engage your core fully. Work to do more than 1 crunch at a time before putting your foot down.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps or even 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!