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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: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 3 reps of 15 sec per leg
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
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 V-stand. *Do not lose your turtle shell or compression! Then transition to your tuck planche without bending your arms. DO NOT straighten your legs yet in the planche position.
THE SLOWER YOU GO, THE MORE STRENGTH IT TAKES. TRY TO AVOID USING MOMENTUM
Goal: 3 rounds of 5 reps
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 with your legs straight and bring your hips towards your hands like you’re going to do a pull over. You will then slowly try to lower yourself into the front lever as far as you can under control. As you lose control, flex your knees up towards your chest then reset your legs up to the bar again.
Goal: 3 rounds of 3 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: Go into a middle straddle with your hands on the floor with the back of your palms aligned with the ends of your toes. Try to stack your shoulders under your hips as much as you can. Weight shift as much weight as you can onto your hands then lift up onto your toes. Hold it.
Goal: 3 rounds of 2 reps with 15 second hold
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 starts in a tricep frog stand. Leaning forward over your wrists while you straighten out your elbows into an elbow planche. Then flex your elbows and lower yourself back into the frog.
Goal: 3 rounds of 8 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 8 reps each direction
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 with your feet elevated then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
THE HIGHER THE SURFACE, THE MORE CHALLENGING IT WILL BE ON THE ARMS. PICK A CHALLENGING HEIGHT YOU CAN DO SAFELY
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: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
ONLY DO UPS IF YOU CAN KEEP YOUR CORE ACTIVE AND BACK STRAIGHT
Goal: 3 rounds of 5 reps
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: 2-3 attempts
Description: 1-2 attempts, no bridge twist, just push up to bridge