Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Keith! Here’s your 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-body flexibility training.
Goal: 1 round at start of workout for warm-up working 10 reps if reps or 10 second holds if holds
Description: Follow along with this video for ankle flexibility training.
Description: Start in a frog with knees to elbows. Work to hold your core to hold balance for 3 seconds before you kick your legs backwards to land in plank.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on glute engagement throughout the movement.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 3 rounds of 5 reps with 5 sec holds
Description: Follow along with this video. This movement can be done in hanging or on the rings.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: 30 second hold each leg
Description: Focus on holding your core to keep your hips stacked over your hands as you walk around a raised surface as seen in this video.
Goal: 3 rounds of 4 reps per direction
Extra Notes: You might not hit 4 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on holding your glutes and core active to keep the pelvic tilt so your lower back doesn’t arch as you work this move.
Goal: 3 rounds of 5 reps per side per round
Extra Notes: You might not hit 5 reps every round or even do all 3 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. You will then engage your lower core to work to bring your legs through your arms and under the bar. Use your core to lower back to starting position.
Goal: 3 Rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to engage your core and triceps to lift hips off the floor as you work to bring your knees in to lift the feet off the ground as well
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 10 reps each leg
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
GOAL: 3 rounds of 1 handstand with 5-10 push-ups
Description: Work this move with your back leg raised on a surface. You will focus on stretching your back leg hip flexor as you work your front leg glutes and quads in this movement
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 60 seconds rocking
Extra Notes: 60 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on good shoulder engagement (shoulders down away from your ears) as you work this move. Also focus on knees tight to your chest throughout.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a dip position on your rings with your feet on a milk crate to be at the right height to work an increased depth on your dips keeping your elbows in tight behind you.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on holding your core active as you move your legs in the circular motion
Goal: 3 rounds of 8 reps per side