ENJOY YOUR TRAINING!
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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 Lars! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up focusing more on holds than lifts for the handstand portion of the warm-up
Description: Focus on not arching your back as you work this movement. DO THIS DAILY
Goal: 2 reps of 30 second holds per rep per leg
Description: Goal is to open your hips as you keep your back flat on the ground.
Goal: 3 rounds of 2 reps of 20 second holds per rep
Extra Notes: You might not hit 20 seconds every rep 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!
Goal: 3 rounds of 60 second holds
Extra Notes: You might not hit 60 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: Work on your upper body strength and flexibility together. Be sure to hold your core in a hollow body position to not arch your back at all (your leg may not lift as high for now.)
Goal: 3 rounds of 8 reps per leg
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: Work to hold your hips and feet up the whole time!
Goal: 3 rounds of 5 reps per direction
Description: Start by getting yourself into a piked position with feet on wall, working your core to hold your hips over your shoulders and hands. Work to hold this stacked position as much as you can as you lift 1 leg up behind you, then bring that same leg down to “tap the floor with your toes”.
Goal: 3 rounds of 15 reps per side
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: Working your middle splits to stretch your hamstrings AND adductors at the same time.
Goal: 3 rounds of 30 second holds per round
Description: Goal here is to work your core compression and hip range of motion for future free-running moves
Goal: 3 rounds of 10 walks
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: Work your core for solid V-stand control.
Goal: 3 rounds of 30 second holds per round
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: You will start in a frog stand position working to get your knees on your triceps. You will then work to hold your core active to stabilize your pelvis as you lift 1 leg at a time. Goal is to lift multiple reps in a row without losing your balance
Goal: 3 rounds of 8 reps per leg
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: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.
Goal: 3 rounds of 10 reps per leg
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: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.
Goal: 1 round of 10-15 reps of each move
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: You will start in a superman position. You will then pull down through your elbow to start to lift your hips up and use your core to slide your feet into the piked position. You will then lower yourself back down to full superman position focusing on controlled lowering (NO FLOPPING)
Goal: 3 rounds of 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: You will start in a planche position with the lift leg on a raised surface (such as your couch, chair or ottoman.) From there, you will lift the other leg to same height of the raised leg as you hold a hollowbody position and shoulders forward to hands.
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: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 3 rounds of 10 reps per leg
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: Work your pull-up strength with core strength and flexibility in this move. Goal is chest to bar each rep.
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: Focus on bent elbows with thighs on triceps to maximize your core engagement as you lift 1 leg up at a time.
Goal: 3 rounds of 8 reps per side
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!