ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 Jamie! 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 over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training
Description: Follow the video to get your wrists ready for weight bearing.
Description: Follow the video and start off slow to remain safe.
Goal: 3 rounds of 3 attempts
Description: Like we did on zoom. Focus on continuing your momentum then stick it.
Goal: 3 rounds of 3 attempts
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.
Goal: 3 rounds of 10 negatives with at least 5 second lowering
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche
Goal: 3 rounds of 8 reps
Description: JAMIE – start with just getting comfortable walking over from a bridge like we did on zoom
Goal: 3 rounds of 3 walk overs
Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.
Goal: 3 rounds of 5 reps each leg.
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 8 reps.
Goal: 3 rounds of 1 min practice each direction.
Goal: Use a strap, towel, etc. to loop around you foot and hold x 2 min each leg
Description: 3 rounds of 1-2 attempts
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 8 reps each leg.
Description: This move starts by kicking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.
Goal: 3 rounds of 2 handstand holds for as long as you can hold it
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. Keep your arms back by your ears.
Goal: 3 Rounds, 2 reps with 30 second holds.
Description: Kick up to a handstand. Straddle your legs then weight shift over one arm as far as you can. Attempt to weight shift so far that you can unweight one arm. Switch sides.
Goal: 3 rounds of 5 weight shifts each direction.
Description: Follow the video and start off slow to remain safe.
Goal: 3 rounds of 3 attempts.
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 go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
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: 15 sec holds x 2 reps each leg.
Send a video of your BEST attempt for level testing. You’ve got this!
Goal: 3 rounds of 1-2 attempts
Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 3 rounds of 3 reps
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 10 reps per leg.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds of 5 reps
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 3 rounds of 5 reps each leg.
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 5 reps
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 minute hold
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg