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Hey there Mario! 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!
Description: Follow along with this video for a full-body flexibility training.
Warm-Up: 10 reps if reps, 10 second holds if holds
Description: Work this movement with feet on your couch.
Goal: 1 round of 15 reps
Description: Start in a reverse plank position holding onto the rings. Perform scapular protraction/retraction. If this is too easy, lift 1 foot off the ground!
Goal: 1 round of 15 reps
Description: Start laying on your stomach with arms overhead in a Y position. As you lift arms up, pull scapulas down and back!
Goal: 1 round of 5-8 reps x 10 second holds
Description: Start in a plank position with feet on your yoga ball. You will then roll your body down the ball keeping your hands where they start
Goal: 1 round of 12 reps
Description: Start in a plank position with feet on your yoga ball. You will then work to make circles with your arms as shown in this demo video
Goal: 1 round of 12 reps per side
Description: Start in a plank position with legs hip width. Then complete push-up, then rock back to touch your glutes to your heels without knees touching the floor then return to starting plank position to repeat.
Goal: 4 rounds of 10 reps
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight and lift opposite arm off the floor.
Goal: 4 rounds of 5 attempts each arm
Description: Begin on your stomach and contract into a superman. Roll to your stomach then up into a V. Lower back down and roll back to superman.
Goal: 4 rounds of 8 reps.
Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.
Goal: 4 rounds of 8 reps
Description: Kick-up 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: 4 rounds of 5 pushups
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 4 rounds of 10-12 reps
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg. Once you find your balance, walk yourself in a circle.
Goal: 4 rounds of 1-2 reps each direction
Description: Lay on the floor with arms above your head. You will then squeeze your glutes to lift your legs as you slide your arms down to your side as shown in video. Focus to not arch your chest up and instead engage your lower traps to move your arms.
Goal: 4 rounds of 15 reps
Description: Start in a frog stand position with feet touching the wall. You will then work to shift your weight forward to lift your hips up to lift 1 leg up behind you.
Goal: 4 rounds of 4 attempts per leg
Description: You will kick up to a handstand with back to wall. You will then allow your butt to touch the wall as you work to open your shoulders. From there you will work to get into a pike position with your legs and hold that position.
Goal: 4 rounds of 30 second holds
Description: Focus on making your legs as straight as you can without letting your feet touch the ground as you push through your arms to move your hips forward.
Goal: 4 rounds of 15 scoots
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 4 rounds of 5 reps each direction
Description: Start in a crab on your arm. You will then bring your hips around to windmill to land on your back as seen in this demo video.
Goal: 4 rounds of 5 reps per side
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Explode off your feet to hop both feet off the floor.
Goal: 4 rounds of 5-8 reps
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 4 rounds of 5 reps x 5 second holds
Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance.
Goal: 4 rounds of 8 reps each side
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and straighten out legs into a straddle lever.
Goal: 4 rounds of 6 reps
Description: Hold 1 ring with legs wide then pull to 1 shoulder and back and forth.
Goal: 4 rounds of 8 reps per side