Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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: Do this move with arms on pull-up bar
Goal: 5 reps of 20 second holds
Description: Work this move for your arms and upper body.
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: Work on this position to work your hips and core
Goal: 1 round of 2 reps 30 second holds per rep
Extra Notes: You might not hit 30 seconds ever rep, 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 starting with both hands touching both knees that are bent with feet lifted off the floor. You will then move 1 arm and leg into a straightened position then return to starting and repeat on other side
Goal: 1 round of 15 reps per side.
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 movement with your hips on your ottoman. Focus on using your core to lift your legs and work little pulses at the top. **DO THIS WITH LEGS TOGETHER**
Goal: 1 Round, 10 pulses
Description: Work this move to strengthen your shoulders and core to lift your hips for future v stand to planche transitions
Goal: 1 round of 5 reps, 3-5 second holds per rep
Description: Start in a squat position with hands between your legs on your parallettes. You will then bring your feet out in front of you as seen in this demo but you will do this as a hold instead of reps.
Goal: 1 round of 5 reps with 5-10 second holds per rep
Description: Start standing with feet together and knees together. You will then squat down working to drop your bottom to your heels. Hold that position with arms our in front of you as seen in this demo for some balance (they don’t need to be raised high) to stretch your back and hips as you work your glutes and hips.
Goal: 1 round of 3 reps with 30 second holds per rep
Description: Work this movement with your hips on the ground. Focus on using your core to lift your legs.
Goal: 1 Round, 15 reps
Description: Start in the position as seen in this demo. You will then lift the inner leg up as high as you can activating your inner thigh to lift the leg. You will control your pelvis with your core.
Goal: 1 round of 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: Hang on your bar focusing on pulling your shoulder blades down to work your lower trap and lats.
Goal: 1 round of max hang time up to 1 minute