Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Michael! 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:Â Follow along with this video for a full-body flexibility training.
Goal:Â 1 round of each move 10 reps if reps, 10 second holds if holds
Goal: 2 reps x 1 minute each stretch
Description: Get into a handstand with your belly towards 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 reps
Description: Start in a hollow position on the floor. You will then complete a tuck-up, then roll to superman position, then roll back to hollow body and repeat. Focus on using your core to roll you and not your feet or arms.
Goal: 4 rounds of 6 reps each directionÂ
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 4 rounds of 3 reps each leg
Description: Start in a deep squat. You will then place your hands flat on the floor between your feet working to move the hands behind your heels. You will then work to lift your feet with your elbows flexed to allow your thighs to rest on your triceps.
Goal: 4 rounds of 8 reps per leg
Description: Start in a plank position with your feet on a raised surface. You will then keep the feet on that surface, holding your core engaged for a turtle shell back as you then lift 1 leg up and down tapping your foot on the floor then returning to the lifted position.
Goal: 4 rounds of 12 scoots
Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*
Goal: 4 rounds of 5 reps
Description: Start in a bent knee v-stand position. From there you will push through your hands to scoot yourself forward as seen in this video for a great core and triceps workout.
Goal: 4 rounds of 15 scoots
Description: Complete this movement as shown in the video. Be sure to use a supportive surface to allow you to work through as much range of motion as your hips and knees allow.
Goal: 4 rounds of 8 reps each side
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 4 rounds of 8 reps each leg
Description: Start in front lever crunch position. Keeping hips high and core activated, perform rows.
Goal: 4 rounds of 8 reps
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 8 reps each direction
Description: Start in a handstand against the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 4 rounds of 3-5 reps
Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Only go as high as you can keep control.
Goal: 4 rounds of 6 reps
Description: Kick-up against a wall on your forearms. You will then hold this position as you look at the floor to work to open your shoulders to help your positioning for handstands.
Goal: 4 rounds of 3 reps with 15 second holds per rep
Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.
Goal: 4 rounds of 2 reps x 10 seconds each side
Description: Work this move on a solid surface to work your shoulder range of motion for muscle-ups.
Goal: 4 rounds of 10 reps
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 1 round of 4 reps each leg x 30 second holds
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 1 round of 4 reps each side x 15 second holds
Description: Work this on your rings
Goal: 1 round of 4 reps x 15 second holds
Description: Start laying on your side with your arm out to 90 degrees. Use your other arm to push forearm towards the floor. Do NOT let shoulder pop off the floor!
Goal: 1 round of 1 rep x 2 minutes each arm
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 1 round of 4 reps each side x 30 second holds