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: Start in a frog position. You will then hold that position for about 3 seconds then use your glutes to kick back to a plank as you push through your shoulders.
Goal: 2 rounds of 8 reps
Description: This move starts by laying on your back with your yoga ball held in your hands. You will then contract your core while lifting your legs and arms to hand the ball off to your legs, lower the ball to touch the floor then return and hand the ball back off to your hands. This is 1 rep
Goal: 2 rounds of 15 reps.
Description: Walk into a handstand at the wall, keeping a couple feet from your hands to the wall. Then you will bend at your hips focusing on gaining a 90 degree angle at your hips, holding your hips stacked over your shoulders.
Goal: 2 rounds of 5 reps with 5 second holds per rep
Description: Start in a slight lunge with knee on yoga ball, facing the wall for balance. You will then squat on the standing leg as your leg on the yoga ball slides out behind you into a lunge position. Return to standing and repeat as seen in this demo video
Goal: 2 rounds of 8 reps per leg
Description: Work this move to progress to future v-stands. Place your feet on your box (or the wall) to work on the compression and triceps engagement while maximizing core engagement to lift your leg off the box/wall.
Goal: 2 rounds of 10 reps per leg
Description: Start in a support stance on your rings. You will then use your triceps to bend your elbows to lower and then return to the support stance position as seen in this demo
Goal: 2 rounds of 6 reps
Description: Push up into a bridge position, then lower and repeat
Goal: 2 rounds of 15 reps
Description: Hang on your rings. You will then engage your core to bring your knees to your chest as you lift your hips to a tucked lever position. Hold that for the prescribed time
Goal: 2 rounds of 5 reps with 10 second holds per rep
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 lift with total control. Don’t worry about getting into a full handstand, instead focus on control to kick and land into a lunge squat
Goal: 2 rounds of 8 reps each leg.
Description: Hold a slightly hollow body position as you push through the rings.
Goal: 2 rounds of 2 reps with 20 second holds per rep
Description: Walk feet out and squat. Then shift weight to each leg.
Goal: 2 rounds 8 reps per leg
Description: Sit on the corner of your block as seen in this demo. Then you will engage your lower core to lift your hips and knees high up. Hold that position as you work to straighten your knees.
Goal: 2 rounds of 10 reps
Description: Start hanging on your rings. You will then engage your core to lift your legs in a straddle position as seen in this demo. You can start by kicking up to the position and then focusing on controlling the legs down to the floor.
Goal: 2 rounds of 10 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.