Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mariela! 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Work this move for your shoulder mobility.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 8 reps with 5 second holds per rep
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 1 round of 4 reps each leg x 30 second holds
Description: Focus on the timing of switching between your hands and feet.
Goal: 4 Rounds, 10 reps
Extra Notes: You might not hit 10 reps each round or even all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.
Goal: 4 rounds of 8 reps
Description: Start in a piked handstand with feet on a stool or chair. You will then hold your core active to keep your hips stacked over your hands as you walk circles around the raised surface
Goal: 4 rounds of 3 reps each direction
Description: Follow this video for your introduction towards iron cross. This video demonstrates in silks, we want you to do this using rings
Goal: 4 rounds of 3 reps per side
Extra Notes: You might not hit 3 reps each round or all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Push up into a bridge. Weight shift between your hands and feet to allow you to “hop” our hands or feet.
Goal: 4 rounds of 3 reps per
Description: Work to lift your hips up and hold them high off the table as you extend your legs
Goal: 4 rounds of 7 reps
Extra Notes: You might not hit 7 reps or all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this with the hand raised on a step or stacked yoga blocks.
Goal: 4 rounds of 5 reps per leg
Description: Work your core and shoulders for this movement
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 reps or all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 3 reps per movement
Extra Notes: You might not hit 3 reps or all 4 rounds, 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 to support v-stand and flares
Goal: 4 rounds of 6 reps per side
Description: Work your core compression here by focusing on bringing your knees to your chest.
Goal: 4 rounds of 2 reps with 10 second holds per rep
Extra Notes: You might not hit 2 reps each round or all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Push through your arms and compress your core to lift your hips up with your feet on a raised surface.
Goal: 4 rounds of 3 reps x 5 second holds
Description: Work this move to work your shoulders, core, hips, etc. for future flares.
Goal: 4 rounds of 5 reps each direction
Description: Focus on pulling your core forward for the roll so your shoulder blades are what touched the ground, not your neck or lower back.
Goal: 4 rounds of 5 rolls
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 4 rounds of 5 reps each side