Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there JP! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in hanging. Then pull your hips up and through your arms and then work to lower yourself with control. **You can use your feet to assist you to get hips up if needed**
Goal: 1 round of 12 repsÂ
Description: Start in an L position. You will then hold that as you work to rock your legs up through your lower core and your shoulders.
Goal: 1 round of 20 reps
Description: Focus on shifting your hips fully over the bent knee foot before rotating the straight leg. When you push to go to the other side, focus on pushing down through your heel to maximize your glute engagement
Goal: 1 round of 25 reps per side
Description: Kick to a comfortable handstand position and try to move at least 1 to 2 steps (or further as you can)
Goal: 1 round of 15 reps per leg
Description: Balance into a frog stand and hold. You will then work to use your glutes and core to lift 1 leg at a time.
Goal: 1 round of 8 reps per leg
Description: Work this movement using your feet to complete the transition from the pull up to the dip
Goal: 1 round, 15 reps
Description: Do all these moves on the floor
Goal: 1-3 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 2 reps each leg
Description: Start in a frog position. Use your core to transition from frog to an elbow planche.
Goal: 1 round of 15 reps
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 1 round of 15 pushups per side
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 1 round of 25 reps each direction.
Description: Work your bridges here
Goal: 1 round of 15 reps
Description: Start in a deep squat placing your hands on the floor between your feet. You will then lower your hips allowing your thighs to rest on your triceps. You will then slide your feet forward to attain a stalder position.
Goal: 1 round of 3 reps, 30 second holds per rep
Goal: 1-3 reps
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 2 reps each leg
Description: Work on squatting to a raised surface and returning to standing without arm support
Goal: 1 round of 20 reps per side
Description: Kick into a handstand position against the wall. Then work to touch your butt to the wall without your shoulders collapsing towards the wall. Once you can get into this position, start to pike your legs as seen in the demo without losing your open shoulder position.
Goal: 1 round of 15 reps with 3 second hold per rep
Description: Start in the crab position with knees bent. You will then work to lift 1 leg as seen in this demo
Goal: 1 round of 15 reps each side
Description: Place your feet on the wall as seen in this demo and work to straighten your knees into a full planche and then push back to the bent knee position.
Goal: 1 round of 12 reps
Description: Start in a horse stance, then complete cartwheels with either the front hand supporting or back hand supporting you for the movement.
Goal: 1 round of 8 reps each direction of each movement
Goal: 1-3 reps
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: Work this move to work your core strength. Do this EACH WORKOUT
Goal: 25 reps per side