Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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: 3 rounds of 1-2 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 on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 3 rounds of 3 reps with 15 sec holds
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 3 walk overs
Description: Climb the silks and then hold yourself on the side of the silk. From there you will do a wide split and rotate your legs to catch the silk with the back leg. You will then lean to the opposite side to complete the “lock.” *The back leg will be the opposite leg from the side the silk is on.
Goal: 3 rounds of 5 reps per side.
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.
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.
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: Start with a silk knot. You will then place your feet on the knot (think ankles) with your hands in front in a push-up position. You will then pull your feet towards your core by flexing your hips and inverting your trunk so that your hips are directly over your hands. *Goal is to keep your legs straight*
Goal: 3 rounds of 10 reps.
Description: Start with a silk knot. You will then grab the silks and do a small pull-up while you crunch your core to lift your hips upwards. Goal is to then bring the legs back over your head to land behind you.
Goal: 3 rounds of 5 reps.
Goal: 3 rounds of 1 min practice each direction.
Description: Start lying on your back then push up to a bridge position. Alternate pushing off hands and fingers to hop both hands off the floor and pushing through feet and toes to hop both feet off the floor
Goal: 3 rounds of 5 reps each
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 this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.
Goal: 3 rounds of 10 leg lifts – wear you out fast 🙂
Description: Start with a silk knot. You will then sit back with and lean posteriorly with the knot at your lower back. You then will wind your legs around the silks to provide additional stability. You will then complete reps by reaching up for your feet.
Goal: 3 rounds of 10 reps
Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.
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: 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: 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