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: Work your pulling strength without pain
Goal: 3 rounds, 10-20 reps
Description: Follow this demo to widen your feet. You will then shift to 1 side working to drop your bottom to your heel then rotating the straight leg so that your toes face the ceiling. 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 behind you and under your hands and supporting leg.
Goal: 3 rounds, 8 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 the floor on your shins. You will then push through your arms to bring your knees to your chest to attain the tuck planche position. Hold this position as you work to lift 1 foot to your bottom. Repeat on the other side before you lower to the floor.
Goal: 3 rounds, 2 reps of 15 second holds per leg per rep
Description: Work this move focusing on glute engagement to stabilize your body to only tap your knee instead of your foot.
Goal: 3 rounds, 10 reps per side
Description: Lift your feet to your bar/hanging surface using your core and lats to make your body parallel to the floor. Hold your body there as you rotate your legs side to side for the wipers
Goal: 3 rounds, 5 reps per side
Description: Start lying on your back with feet on a raised surface (chair, bench or counter) then push up to a bridge position.
Goal: 3 rounds, 8 reps
Description: Pull your knees to your chest into a tuck planche position. You will then work dips as seen in this demo.
Goal: 3 rounds, 10 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 both legs up off your arms and return it.
Goal: 3 rounds, 5 reps
Description: Start with your knees bent and feet on raised surface. Push through your arms to lift your hips and hold there. You will then engage your lower core to bring your hips back so your legs are straight then use your lower core again to bring your hips forward with knees to chest.
Goal: 3 rounds, 10 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. Place your raised hand against the wall.
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: Start in a frog balance position. You will then hold your core active as you straighten your arms keeping your knees against your triceps to enter into an elbow planche hold. Return to frog without losing your balance.
Goal: 3 rounds, 5 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 3 rounds, 5 reps per direction