Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Matthew! 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: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Description: Start in a horse stance squat. You will then shift your hips fully to 1 side as you straighten the opposite leg. You will then shift to the opposite side.
Goal: 1 Round, 25 reps per leg
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: Focus on lifting your hips to maximize your core compression to touch your nose to your toes.
Goal: 1 round, 10 reps of 10 second holds per rep
Description: Focus to engage your glutes first then push through your arms
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a tuck planche position with feet on a slightly raised surface. You will then engage your core to lift your hips over your heads into a piked handstand position before you lower your knees back to the floor and lightly tap your knees to the floor.
Goal: 1 round of 25 reps
Extra Notes: You might not hit all 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your core and your hanging strength this this movement. Do this movement in hanging
Goal: 1 round of 20 reps per direction
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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, 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: Walk up the wall into a handstand position with some space between your body and the wall. You will hold your hips stacked over your shoulders and hands as you then complete circles with your legs. BE SURE TO START THE CIRCLE TOWARDS THE OTHER LEG
Goal: 1 round of 15 reps per leg.
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 1 round of 25 reps.
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on a raised surface. You will then lift your hips and knees as high as you can through lower core engagement. Then hold this as you try to straighten your knees.
Goal: 1 round of 25 reps
Extra Notes: You might not hit all 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start balanced on 1 leg in the crane position. Then engage your glutes to transition to the warrior position before returning to crane. Focus here is posterior chain engagement.
Goal: 1 round of 20 per side
Extra Notes: You might not hit 20 rocks each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on control for this movement. Don’t stress about the height of the kick.
Goal: 1 round of 20 reps per leg.
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked handstand position with feet on a raised surface, using your core to hold your hips stacked over your shoulders and hands. You will then hold this position as your walk on your hands side to side
Goal: 1 Round, 12 reps per direction
Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your triceps strength AND hip range of motion with this movement
Goal: 1 round of 25 reps per side
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by leaning forward to attain a frog position using your core to hold you. You will work your glutes, core and arms to land in the plank position
Goal: 1 round of 15 reps with 3 second frog hold each rep
Extra Notes: You might not hit 15 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: Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.
Goal: 1 Rounds, 5 reps 30 second holds per rep
Extra Notes: You might not hit 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!