Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Marco! 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: 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: 2 rounds of 2 reps x 10 seconds each side
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.
Goal: 2 rounds of 5 reps each direction
Description: Follow the video to perform a tuck planche transition to/from tricep dip.
Goal: 3 rounds of 5 reps.
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towaards one elbow to get an oblique crunch.
Goal: 3 rounds of 5 reps each side.
Goal: 2 rounds of 3 reps (come down in between each rep, hold for 3 seconds before lifting a leg)
Goal: 2 rounds 10 S holds 2 reps per round per leg
Description : activate your core and transition from chin up grip to pull up grip.
Goal: 2 rounds 30s
Goal: 2 rounds of 5 reps
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: 2 rounds, 5 attempts
Goal: 2 rounds of 3 reps per round holding for as long as you can. You got this!
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 3 rounds of 8 push-ups
Description: Get into a handstand on 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
Goal: 2 rounds of 6 reps.
Description: Follow this video to work your core and hip control for press handstand starting from the top down.
Goal: 2 rounds 5 reps
Goal: 2 rounds 10 reps alternating
Goal: 2 rounds 3 lifts per leg
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.
Goal: 2 rounds of 8 reps each side
Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.
Goal: 2 rounds of 10 pulses