ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 James! 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!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow Lee in the video and only lower as far as your knees comfortably can.
Focus: ankle mobility, quad strength, calf strength, balance, core strength. Carries over to horse stance and pistol squat.
Goal: 3 reps EMOM x 5 min
When to progress: when able to perform all 5 min with your knees hovering right above the floor
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Focus: core, hip flexor, and quad strength. Hip internal rotation and pulling through its mobility.
Goal: As many kicks as you can do with good form in 2 min for one side. Then repeat for the other leg.
When to progress: when able to hold your core stable, internally rotation your hip as far back as she does in the video, and get >10 kicks in 2 min
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 2 minutes of pulsing
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Focus: core, shoulder rotation, chest flexibility, glute strength. Carries over to bridging.
Goal: 3 reps EMOM x 5 min
When to progress: when your hips are not dropping and you no longer feel a stretch/opening through shoulders/chest
Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow.
Focus: wrist flexibility, forearm strength, shoulder strength, core strength, vestibular equilibrium, hand balancing
Goal: 1 rep EMOM x 10 min
When to progress: no wrist discomfort, ideal stacking of hips over shoulders over wrists
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 2 min hold each side
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Focus: cross body activation, core and glute strength, coordination, shoulder rotation stability and strength
Goal: 10 reps EMOM x 2 min EACH SIDE
When to progress: when able to perform all 4 min without dropping out of the position
Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.
Focus: shoulder mobility, shoulder/tricep strength, back and core strength
Goal: 8 min
When to progress: when able to hold false grip on the rings correctly and continually move from row to muscle up then back to row
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 2 min hold each arm
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Focus: spinal extension, shoulder extension, scapular retraction/depression, back/shoulder strength
Goal: 1 rep EMOM x 5 min
When to progress: when able to get to the floor and back up within a minute
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Focus: hip internal rotation flexibility, quad and glute strength
Goal: 10 reps EMOM x 3 min each leg
When to progress: when you can perform all reps with good form from the 26″ box
Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.
Goal: 1 min hold x 2 reps
Description: Begin with your feet on an elevated surface with your body 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.
Focus: upper trap and shoulder girdle strength, tricep and pec strength, hamstring flexibility, core strength. Carries over to handstand push up.
Goal: 5 reps EMOM x 6 min
When to progress: when shoulders are stacking directly under shoulders with knees straight and about to do all 30 reps
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Focus: upper body strength, grip strength
Goal: 5 reps EMOM x 6 min
When to progress: when able to get nipple line to bar and all 30 reps in
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 1 min hold x 2 reps each leg