Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Larry! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your hamstring mobility with this move
Goal: 1 Round, 3 reps of 15-30 second holds
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on your bottom bringing 1 leg across the other pulling the knee to your chest.
Goal: 1 Round, 3 reps of 15-30 second holds per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Work this move on your elbow support bars to allow you to work your core without stressing your elbows
Goal: 3 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross 1 leg over the other then squat and hold as seen in this demo video. This is designed to stretch the crossed-leg hip while strengthening the squatting leg.
Goal: 3 rounds of 30 second holds per side
Extra Notes: You might not hit 30 seocnds, 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 to work your shoulder and core strength while working your back flexibility.
Goal: 3 rounds of 10 reps
Description: Work this movement to work your core for future levers and handstands
Goal: 3 Rounds, 60 seconds of rocks per round
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: This move is designed to work your shoulder range of motion and glute engagement for future bridge twisting and bridge positions.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor working to bring the back leg around and forward as seen in this demo video. Focus on working your hip mobility and strength.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on pushing the ground away as you engage your core to lift your hips off the ground working to touch your head to your knees.
Goal: 3 rounds, 30 second holds per round
Description: This is a core routine to focus on future v-stand core strength
Goal: 3 rounds of 10 reps of this video
Extra Notes: You might not hit 10 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 rotation and squatting strength with this movement. Be sure to squeeze your glutes on the squatting side and not just lean forward to complete the squat.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, 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 with feet together. You will then walk your feet a small amount forward towards your hands causing your weight to shift forward and shoulders to lean forward towards your fingers. Hold this with an active core to cause a turtle shell back position as seen in this demo.
Goal: 3 rounds of 30 second hold per round
Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on your back with knees bent. You will then squeeze your glutes to lift you hips in a hip bridge. Hold this position as you walk your feet away from you and back to work your hamstrings. Make sure to not just wiggle your feet and actually pick your feet up to move them.
Goal: 3 rounds of 15 steps per leg
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to rotate your pelvis a full 180 degrees per side to work your hips and pelvis control
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Place your feet on the wall allowing them to slide down the wall as you use your core to bring your hips over your shoulders. You will then hold this position to work your shoulder and core strength for future handstands.
Goal: 3 rounds of 30 second holds per round