Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kourosh! 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: Do this DAILY
Goal: 10 reps of each move
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs up slightly to allow you to lift for multiple pulses.
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: Start in a push-up position, engaging your core to round your back for a “turtle shell” back. You will then lean forward so that your shoulders are forward to your hands. From there you will hold this position and complete push-ups being sure to hold your core throughout.
Goal: 3 rounds of 10 reps per side
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: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Only go as high as you can keep control.
Goal: 3 rounds, 5 attempts
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. Rotate your toes up to the ceiling then place back on the floor.
Goal: 3 rounds of 8 reps each direction
Description: Focus on holding your glutes active throughout as you work to open your shoulders as well.
Goal: 3 rounds of 10 reps per leg
Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 5 reps
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
Roll out as needed like we did on the zoom
Description: Focus to open your hips without rotating to maximize your stretch into a full split.
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 5 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 rounding your core as you “kiss your knees” to fully engage your core and hold this core compression.
Goal: 3 rounds of 2 reps of 30 second holds with 10 second rest between reps
Extra Notes: You might not hit 30 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: Do this movement with feet against wall as you work to maximize the piked position and leg stretch.
Goal: 3 Rounds, 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: 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
Description: Start in front of a supportive surface. You will then bring 1 foot to position on top of the other knee as shown in the video. Work to keep that knee flat as you squat down as low as you can (using the vertical surface to give some balance and stability).
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!
Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.
Goal: 1 round of 15 reps
Description: Work on engaging your core to keep hips high throughout transitions.
Goal: 3 rounds of 5 reps
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: 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 rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over your shoulders as you then bring your knees to your chest to control down into the planche position. Eventually you will do this move down to the V stand, but focus on just controlling down to tucked planche.
Goal: 3 rounds of 5 reps
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: Work your core, triceps and shoulders to progress to future v-stands through this move. Goal is to hold the legs up the entire time as you use your core and shoulders and triceps to rock forward, not momentum.
Goal: 3 rounds of 15 scoots
Extra Notes: You might not hit 15 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: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.
Goal: 15 reps each side