Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Joe! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a little time each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Work these movements for your back mobility
Goal: 10 second holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 2 rounds of 10 reps.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 2 rounds of 3 reps for as long as you can hold.
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 USE YOUR CORE to start the rock.
Goal: 2 rounds of 15 rocks.
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 2 rounds of 2 rep each direction
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 2 rounds of 5 reps each direction.
Description: Work this move to progress to future v-stands. Focus on your core compression to lift your hips as high as you can.
Goal: 2 rounds of 3 reps with 10 second holds per rep
Description: Start in a plank position with feet on yoga ball. Hold a “turtle shell” back which means core is engaged as you roll your body down and up the ball as shown in this demo.
Goal: 2 rounds of 10 reps
Description: Push up into a bridge position. Hold that and work to lift 1 leg at a time as seen in this demo. Work to get as many controlled leg lifts per bridge push-up as you can.
Goal: 2 rounds of 10 reps per leg
Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 2 rounds of 10 reps.
Description: Focus on control to reach hands to floor as you lift 1 leg behind you. You want to start in a lunge, lean forward with hands and foot moving at the same time to return to standing in lunge position.
Goal: 2 rounds of 8 reps each leg.
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back while you keep your shoulder blades tight to your ribs.
Goal: 2 rounds of 10 reps each direction
Description: Walk feet out and squat. Then shift weight to each leg.
Goal: 2 rounds 8 reps per leg
Description: Start in a slightly wider than hip squat position. You will then place your hands on the floor between your feet working to place hands behind line of feet as you squat lower allowing your thighs to rest on your triceps. You will then work to bring 1 leg out in front of you at a time and lift.
Goal: 2 rounds of 8 reps per side
Description: This move begins with sitting on your legs with your toes on a raised surface. You will contract your core and your shoulders to raise your hips and then straighten your legs keeping your core active working to bring your hips over your shoulders without arching your back.
Goal: 2 rounds of 8 reps
Description: Work this move to work your triceps as well as your flexibility. This can be done on the knees if this position is too difficult on the feet
Goal: 2 rounds of 5 reps.