Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kevin! 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move
Pick 2-3 upper body and 2-3 lower body stretches to perform every day!
Hold each stretch for 3-4 rounds of 30 seconds each side
Goal: hold each stretch 4 reps x 30 seconds
Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.
Goal: 4 rounds of 5-8 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 both legs until hips are stacked over shoulders.
Goal: 4 rounds of 5 reps
Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.
Goal: 4 rounds of 5 reps
Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.
Goal: 4 rounds of 8 reps
Description: Perform a full range tricep dip on bar with legs held out straight at 90 degrees. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 4 rounds of 8-10 reps
Description: Start by performing a handstand on the wall keeping hands ~6-10 inches away from the base of the wall. Maintain hollowbody position and alternate tapping your shoulders.
Goal: 4 rounds of 8 reps each side
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up x 5 reps before switching legs.
Goal: 4 rounds of 5 reps each leg
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 4 rounds of 3-5 reps
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 4 rounds of 5 reps each leg
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 4 rounds of 8-10 reps each leg
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: 4 rounds of 3 reps x 5 second holds
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 4 rounds of 8 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 4 rounds of 10 reps each direction
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 4 rounds of 8 negatives x 5 second lowering