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 John! Here’s your new CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Description: Follow along with this video for a full wrist ROM training
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 reps per move
Description: Follow along with this video for a full body warm-up
Goal: 1 round at start of workout for warm-up
Description: Do this move with arms on pull-up bar
Goal: 5 reps of 20 second holds
Description: Work this move for grip and wrist training as well as hanging tolerance. (You can come down as you need to, to ensure proper form)
Goal: 1 Round, 20 reps per direction
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on the shoulder range of motion with feet on floor as you work your triceps. Remember that the feet are on the floor so that if you accidentally go too deep your feet can push you back up.
Goal: 1 round of 20 reps.
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your feet in the rings to work your core
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move focusing on core engagement keeping knees tight to chest. As you become stronger here, you will work to lift a leg as seen in the video
Goal: 1 round of total hold time of 1 minute
Extra Notes: You might not hit 1 minute, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold a plank position and work circles as shown here. Focus on as large of a circle as you can while holding your turtle shell back position
Goal: 1 round of 25 reps per direction
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your back against the wall focusing on lower core engagement and glute engagement
Goal: 1 Round, 25 reps per side
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a TALL PLANK with your feet in your rings. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.
Goal: 1 round of 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by contracting core and pulling legs up and over the bar. Once over the bar with your elbows straight, slowly lower yourself back down under the bar.
Goal: 1 round of 15 reps
Description: Walk up the wall into a handstand position. You will then tuck your legs as seen in this video, but instead of lowering as she does, you will squeeze your glutes to return to the top of the handstand.
Goal: 1 round of 10 reps.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your fingers pointed backwards towards feet to focus on your triceps.
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in kneeling under your rings with rings above shoulders (try to have arms fully extended.) You will then pull strongly through your arms bringing your body up, keeping your feet on the ground to allow the transition from pull-up to dip to occur when feet are still on the ground.
Goal: 1 round of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on pushing through your shoulders while holding your knees tight to your chest as you straighten your knees.
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this as your first kata
Goal: 2-4 reps
Description: Next level kata! (Don’t do a huge swing at the end. Instead work a hollow to superman than turn 90 degrees to land in a horse stance squat)
Goal: 2-4 reps