ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Konstantin! 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! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move x 3-5 reps each
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 1 rounds of 20 rolls
Goal: 3 rounds of 5 reps each direction
Description: Follow Lee in the video to ease yourself into the W-sit.
Goal: 1 rounds of 5 reps.
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 5 walk overs
Goal: 3 rounds of 10 reps (attempts)
Description: Begin in a crunch planche with your elbows straight. Place your knees on the back of your triceps. Extend at your hips to lift your knees off your triceps. If you are unable to lift and hold the open planche, perform knee lifts landing your knees back on your triceps every rep.
Goal: 3 rounds of 5 reps.
Goal: 3 rounds of 5 reps.
Goal: 3 rounds, 5 reps each leg.
Goal: 3 rounds of 8 reps each side
Description: Start lying on your back then push up to a bridge position. Slow and controlled, alternate between lifting each arm and each leg off the floor. Goal: 3 rounds of 5 reps each limb
Goal: 3 rounds 8 reps
Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.
Goal: 3 rounds of 5 reps
Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands
Goal: 3 rounds, 5 attempts
Description: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video and extend your legs The goal is strengthening of your back/glutes.
Goal: 3 rounds 8 reps
Goal: 3 rounds 3 circles in each direction
Goal: 3 rounds 5 rolls
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 both legs up and off the ground by crunching your core.
Goal: 3 rounds of 5 reps x 5 second holds
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Explode off your feet to hop both feet off the floor. Goal: 4 rounds of 5-8 reps
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to lift your feet up.
Goal: 3 rounds of 1 V-stand holding for as long as you can.
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 3 rounds of 3 reps holding straight and still for as long as you can
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 6 reps.
Description: Start in a crab on 1 side. Using your core and glutes, lift your hips up and shift over to Center and then the other arm
Goal: 3 rounds of 3 reps each side
Description: Start in sitting with legs wide. You will then place your hands in between your legs. 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 both legs up and off the ground by crunching your core.
Goal: 3 rounds of 5 reps x 5 second holds
Goal: 3 rounds of 3-5 reps
Goal: 3 rounds of 8 reps each position
Goal: 3 rounds 5 attempts
Description: Begin in your V Stand. Using your core, pull your hips back and up into a frog stand with your knees on your elbows. Regain your balance and then pull back through into a V Stand.
Goal: 3 rounds of 4 reps each position
Goal: 1 round 5 reps 10 s per rep
Goal: 1 round 5 per side
Goal: 1 round 15 reps per side
Goal: 1 round hold for 30 s 2 times
Description: Hang from a pull up bar or like surface. Raise one leg up to grab the bar with your foot. Attempt to straighten your raised leg to feel a hamstring stretch.
Goal: 15 second holds x 2 reps each leg.