Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Matt! 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 ~30-60 MINUTES 3-6 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: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: This move starts sitting on the ground, legs straight, feet pointed in an L position. You will then work your obliques and shoulders to move your body in a circular motion as shown in this demo video.
Goal: 1 Round, 3 reps per direction
Description: Work to lift your body into a bridge with your wrists against a vertical surface. You will then work to shift your weight to your hands to open your shoulders and build your glute strength for full bridges
Goal: 1 round of 15 reps
Description: Work this movement to strengthen your shoulders as well as adding dynamic movements
Goal: 1 Round x 20 reps per direction
Description: Focus on holding your hips over your chest and a hollow core position as you work the push-ups
Goal: 1 round of 15 reps
Description: Work this move as shown in the demo video. Focus on glute engagement to move side to side with glutes engaged to keep hips to not go past the line of your knee and feet each side
Goal: 1 round of 20 reps per side
Description: Work this move as shown in the demo video. Focus on stretching of the bent knee side as you activate the back leg.
Goal: 1 round of 20 reps per side
Description: Lift your feet to the bar in hanging. Hold your torso in that position as you then rotate your legs to wrap around 1 arm.
Goal: 1 round, 10 reps per side
Description: Start in a piked handstand position with feet on a raised surface. Hold your core active to keep your hips over your shoulders and hands to walk side to side on that surface.
Goal: 1 round, 7 reps per direction
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 10 reps per direction
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on shifting to the side instead of just backwards.
Goal: 1 round of 15 reps per side
Description: Put feet on wall and work a bent knee to straight planche as seen in this demo video
Goal: 1 round, 10 reps
Description: Work this move on your parallettes focusing on holding your knees and hips high above elbows as you straighten and bend your knees
Goal: 1 round of 15 reps
Description: Engage your core to bring knees to chest, then lift so they are between your arms holding your hips level with the ground. Hold this torso position through core and lats engagement as you work to straighten your legs out in a straddled position.
Goal: 1 round, 10 reps total
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 1 round of 15 reps per leg