Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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: Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.
Focus: Arm and core strength, negative handstand push up, practicing getting belly to wall and the ability to safely get out of it.
Goal: 5 roll outs with good form
When to progress: when able to get belly to wall and confidently roll out. Then we will take you away from the wall.
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Focus: Core strength, lumbar flexion flexibility, leads to straddle backs on a bar and other hanging skills.
Goal: 3 min
When to progress: when able to completely the 3 minutes at the speed they go in the video while keeping legs straight the entire time
Description: Start in a planche plank position. Hold 1 leg in the air even with your hips. Hop off your bottom foot and attempt to get it to match your top leg. Make sure to prioritize staying in the PLANCHE lean.
Focus: Wrist flexibility, forearm strength, deltoid strength, core strength, planche skill
Goal: 20 reps each leg for time – as fast so you can make it through with good form
When to progress: when able to get to the full 40 reps in under 2 min
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 2 min hold
Description: Hang from your pull up or rings in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Focus: Core, quad, and hip flexor strength, hamstring flexibility
Goal: 10 reps EMOM x 3 min (alternate with crunch rotations – a min this, a min rotations, etc. x 6 minutes)
When to progress: When able to keep things >90 degs and extend knees fully for entire reps
Description: Your bottom knee can be on the floor. It does not have to elevated as the video shows. Start by kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Start with hands as far apart as possible with both thumbs facing down. Keep your arms straight and core tight as you raise and lower your top leg as high as you can.
Focus: Shoulder strength, core/oblique and hip abduction strength and endurance, hanging/grip endurance
Goal: 10 reps EMOM x 4 min (10 reps one side in 1 min then switch sides for the 2nd min)
When to progress: When able to complete all 40 reps without a break. THEN we will do the same but in standing.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 4 reps each leg x 30 second holds
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Focus: Core strength and compression, hamstring and posterior chain flexibility, core/hip flexor/quad strength
Goal: 2 rounds of 20 leg pulses EMOM x 1 min each leg
When to progress: When you have the strength to lift and hold the leg between your arms AND pulse the second leg
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Focus: Hip joint mobility, deep hip rotator strength, quad strength, glute strength. Will lead eventually to a sweep squat.
Goal: 5 reps each direction EMOM x 6 min
When to progress: When you’re able to full extend your knee out straight WITHOUT shifting your pelvis out
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 2 minute hold
Description: This move begins in a frog stand x 2-3 sec. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Focus: wrist flexibility, forearm strength, shoulder strength, core strength, pushing power, and glute power.
Goal: Hold each frog stand for 2-3 sec THEN kickback. 20 reps in 90 sec.
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs.
Focus: Core strength and compression, hamstring and posterior chain flexibility, core/hip flexor/quad strength
Goal: 20 leg pulses EMOM x 1 min each leg
When to progress: When you have the strength to lift and hold one leg AND pulse the second leg
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 1 min hold x 2 reps
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Focus: Ankle dorsiflexion, hip joint mobility, deep hip external rotation, quad strength, glute strength. Will lead eventually to a pistol single leg squat.
Goal: 4 reps each leg EMOM x 8 min
When to progress: When you’re able to get butt to heel
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.
Focus: Core strength and endurance, maintaining a hollowbody hold with dynamic movements
Goal: as many rocks as you can do with good form in 3 min
When to progress: able to hold hollowbody for the entire 3 min without coming out of position
Goal: 60 sec holds x 2 reps