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
1-2 ATTEMPTS
1-2 ATTEMPTS
1-2 ATTEMPTS
1-2 ATTEMPTS
Description: Start in a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and L stand. Use core to pull back out into a stalder.
Goal: 10 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: follow this video for a butterfly kick
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: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video. The goal is strengthening of your back/glutes.
Goal: 10 reps
Description: Hold onto a door frame in front of you. Perform a dragon squat by sweeping one leg behind your other. Focus on keeping your pelvis pointed forward.
Goal: 12 reps per leg
Description: Work this move as shown focusing on transitioning from crab to your side
Goal: 12 reps per side
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 crab on 1 side. Using your core and glutes, lift your hips up and shift over to the other arm.
Goal: 5 reps each way
Description: Follow this video to perform a wall handstand circle. Try to keep hips over shoulders for the entire move
Goal: 3 circles each way
Description: Perform a chin up on rings. Hold the top position as you attempt to straighten one arm out to the side into a half iron cross.
Goal: 8 reps each arm
Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.
Goal: 8 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.