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 ~15-25 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!
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: 1-2 attempts
Send a video of your BEST attempt for level testing. You’ve got this!
Goal: 1-2 attempts
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: 2 reps with 30 second 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: 5 walk overs
Goal: Use a strap, towel, etc. to loop around you foot and hold x 2 min each leg
Description: 1-2 attempts
Description: Start in your stalder on the ground then perform leg extensions like Coach Lee does in this video. Keep your hips up the whole time.
Goal: 8 reps.
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 8 reps.
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: 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: 15 reps.
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.
Send a video of your BEST attempt for level testing. You’ve got this!
Goal: 2-3 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: 10 negatives with at least 5 second lowering
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders and then extend to handstand. Slowly lower back to the ground in reverse as shown in the video.
Goal: 8 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: 8 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: 12 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.