Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kian! 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 over number of reps always!
Description: Follow along with this video for a full-body flexibility training.
Description: Follow along with this video to get your feet and ankles ready to move
Goal: 10 reps if reps, 10 second hold if holds
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders and then extend to handstand. Slowly lower back to the ground in reverse as shown in the video.
Goal: 3 rounds of 5 reps
Description: Begin with one leg behind you and your arms out in front for balance. Lower your back knee towards the floor and attempt to gently tap your knee to the floor. Return to standing, hold your balance, then perform another rep.
Goal: 3 rounds of 10 reps each leg
Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.
3 rounds of 5 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 3 rounds of 10 push-ups
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 8 reps
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 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 to a count of 5 seconds
Goal: 3 rounds of 10 reps.
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, 2 reps for 30 second hold.
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: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.
Goal: 3 Rounds, 20 reps per round.
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 5 reps.
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.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 10 reps each direction.
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 3 rounds of 5 maximal attempts
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 3 reps per leg.
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 3 rounds of 5 reps each direction.
Description: Start lying on your back then push up to a bridge position with your feet on an elevated surface. Shift your weight towards your hands allowing your shoulders to open.
THE HIGHER THE SURFACE THE HARDER IT WILL BE
Goal: 3 rounds of 3 reps with 10 second hold
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold