Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jakob! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
Description: Pull to the top of your pull-up. Then hold there and work to pulse up and down small pulses to increase the height of your pull-ups.
Goal: 3 rounds, 10 pulses per round
Description: Follow this demo to widen your feet. You will then shift to 1 side working to drop your bottom to your heel. Repeat on other side
Goal: 3 rounds, 10 reps per side
Description: Start in a crouched position with hands flat and leg pointed out to the side. Sweep the leg in front of you and under your hands and supporting leg.
Goal: 1 round, 15 reps per side
Description: Walk up the wall with hips stacked over your shoulders and hands. You will then work push-ups in this position, holding your core active to not arch through your back.
Goal: 3 rounds, 8 reps
Description: Start sitting on your shins with hands outside your knees. You will then push through your arms and engage your core to hold the tuck planche.
Goal: 3 rounds, 3 reps of 10 second holds per rep
Description: Work this move with 2 hands on stable surface. You will start by lifting your legs with your core into a L position. You will hold that as you work dips.
Goal: 3 rounds, 10 reps
Description: Hold your knees to your chest with legs as straight as possible as you use your triceps and core to lift your hips up and forward. DO NOT LET YOUR FEET TOUCH BETWEEN REPS
Goal: 3 rounds, 10 reps
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands working to push your forearms against the wall
Goal: 3 rounds, 8 reps
Description: Work on your range of motion and endurance for this movement. You are also working on your range of your hips trying to drop your bottom to your heels each rep
Goal: 3 rounds, 15 reps
Description: Get into a balanced frog position. You will then work to hold your core and engage your glutes to lift 1 leg up off your arms and return it.
Goal: 3 rounds, 5 reps per leg
Description: Start in hanging. You will then work to lift your legs to the bar to touch your feet between your hands with your legs as straight as possible to build your core strength for levers
Goal: 3 rounds, 10 reps
Description: Start by lifting your body off the floor with your knees tight to your chest. You will then work to straighten your knees while you hold your core active to keep knees tight to chest
Goal: 3 rounds, 8 reps
Description: Work on controlled kicking to handstand as seen in this demo. Work to land on the same leg as you kicked from for that control
Goal: 3 rounds, 10 reps per side
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.
Goal: 3 rounds, 10 reps per side
Description: Lay on your back and engage your core to attain a hollow body position with legs straight as shown in this video.
Goal: 3 rounds, 60 second hold per round
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 3 rounds, 10 reps per direction