Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jose! 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 couple minutes 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: Laying on your back with your legs on a solid surface. You will keep 1 knee bent with that foot flat on the floor. You will then slide the other foot away from you and back within a NO PAIN range of motion.
Goal: 15 reps per side
Description: Sitting in a chair or on the edge of your bed so that both feet are flat on the floor. You will then lift 1 foot into the air and work to straighten that knee as far as you can without pain before returning to the starting bend position.
Goal: 15 reps per side
Description: Start in standing with knees slightly bent. You will balance on 1 leg as you step the other leg slightly forward into a small lunge position then back to starting position. When stepping with your right leg as balance, work from box, using your hands to help you stand and transfer weight to your left foot (second video).
Goal: 10 reps per side
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work your ankles for mobility and strengthening
ONLY DO PAIN FREE MOVES
Goal: Complete each move with 10 reps
Description: Perform this move from your rings or tall parallette stands. Lift your knees to your chest and hold that core contraction. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 3 rounds of 8 reps.
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to lift your feet up.
Goal: 3 rounds of 3 reps, hold as long as you can
Description: Begin in a table position. Squeeze your core and glutes while you lift one limb at a time as the video shows. Go as slow and controlled as you can.
Goal: 3 rounds of 2 reps each direction.
Description: Begin this move in your Front Lever Crunch position. Keep your hips up at the level of your shoulders as you extend both legs out into a straddle lever.
Goal: 3 rounds of 5 reps.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg after completing all 3 rounds of the above exercises
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 8 reps.
Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straaddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse.
Goal: 3 Rounds, 2 reps with 30 second holds.
Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power.
Goal: 3 rounds of 3 reps with 10 second hold
Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 3 rounds of 2 handstands with 15 second holds each leg (30 sec total per handstand)
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Hold this crunched position.
Goal: 3 rounds of 3 reps with 10 sec hold
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 after completing all 3 rounds of the above exercises
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche
Goal: 3 rounds of 2 reps for 15 seconds each
Description: Begin with your arms out infront 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 to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
KEEP THOSE KNEES STEADY
Goal: 3 rounds of 8 reps.
Description: Hold the top position as you attempt to straighten the arms out to the side as far as you can control then return to top position
Goal: 3 rounds of 5 reps
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 2 reps with 15 second hold
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction after completing all 3 rounds of the above exercises
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
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: 3 rounds of 10 reps
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 1 round of 3-5 double leg lifts, 2 rounds of 8 reps per leg.
Description: Begin on your stomach with arms overhead. Bend one knee to 90 deg and keep one knee straight in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 3 rounds of 2 reps each leg with 15 sec holds (Total of 1 min/round)
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
YOU CAN BEND YOUR KNEES TO MAKE IT UNDER YOUR BAR
Goal: 3 rounds of 8 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 after completing all 3 rounds of the above exercises
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.
Description: 1-2 attempts
Description: 1-2 attempts, no bridge twist, just push up to bridge