Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kyle! 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 30-60 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 and 1 round at end of workout for cooldown.
Description: Start in a plank position on your elbows with your feet on your TRX straps. You will then engage your lower core to pike your hips up over your shoulders then lower back into the plank position.
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with hands facing each other as shown in this demo. You will then do push-ups focusing on your triceps engagement to complete the movement.
Goal: 1 round of 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your hip and quad endurance through this horse stance hold
Goal: 1 round of 60 second hold
Description: Focus on squeezing your glutes to lift your legs more than your chest. Do this move with your knees bent.
Goal: 1 round of 25 reps
Description: Work your pull-up strength and your core by lifting your legs with bent knees and hold as you work your pull-ups
Goal: 1 round of 10 reps
Description: Start laying on your back. You will then engage your core to round your back, bringing your knees and arms to position and rock as seen in this demo video.
Goal: 1 Round, 1 minute of rocks twice
Extra Notes: You might not hit 1 minute, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with your hands on your desk. You will then work your hip range of motion by crossing the lifted leg over the other throughout the dip
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Work this move with your feet on a raised surface working your core and wrist strength without over-burdening your wrists as you strengthen your shoulders for handstands.
Goal: 1 round of 6 reps per direction
Description: Work this move on your TRX straps starting in a supported plank position. You will then lean your body forward as your arms go wide to a T position.
Goal: 1 round of 20 reps
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders and then lift your knees to your chest. Hold them there as you rotate right and left to work your shoulders and core together.
Goal: 1 round of 15 reps per side
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to hold your feet off the ground
Goal: 1 round of max hold time up to 60 seconds
Extra Notes: You might not hit 60 seconds, 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 horse stance squat with back against wall, core engaged to hold lower back flat on wall. You will then shift to 1 side working to shift as much weight to that leg as possible while keeping your back on wall. You will then shift to the other side and repeat.
Goal: 1 round of 15 reps per side