Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mati! 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: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each
Description: Work this move to maximize your core and shoulder strength for kongs and vaulting movements
Goal: 25 reps
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold a side plank on hand with your top leg lifted in the side star position. Put your top foot on the wall in front of you then set your top hand on the floor behind your hips. Put your bottom leg on the wall now into a Manna position. Thread your leg under the leg you just moved then raise your arm up to be in a side star position going the opposite way. Focus on core compression and this will eventually lead into a flare around the world.
Goal: 5 reps each direction.
Description: Secure your lower legs as the video shows. Attempt to keep your trunk and hips in neutral as you lower yourself down into a nordic curl using your hamstring strength. When you begin to lose control, perform a push up to return to your starting position.
Goal: 15 reps.
Description: Start in a squatted position with 1 hand on the floor and 1 hand up overhead. Rotate your torso and place both hands on the ground while also lifting hips and kicking legs around.
Goal: 10 reps per side
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, 3 minutes per side with 30 seconds stretch with pulses, 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: Get into a frog in front of the wall. You will then work to stack your hips to lift 1 leg at a time as shown in this demo video
Goal: 8 reps per leg
Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 12 reps per leg
Description: Work this move as shown focusing on holding your core active as you move your arms
Goal: 12 reps per side (stay in plank the whole time, no rest)
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: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 1 min practice each direction.
Description: Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 25 reps (stay in tuck planche the whole time, no rest)
Description: Start in a plank position with legs together. You will then work to pike your hips up as you slide your feet forward. To return to the plank position, you will open your legs as if there is something your legs are circling around. Focus on not sagging when you return to the plank from the pike.
Goal: 25 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 5 maximal attempts
Description: While in standing, grab one foot with both your hands. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 10 reps per leg.
Extra Notes: You might not hit all 10 reps, 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 sequence a flare
Goal: 1 minute each direction.