MIKE MCCOOL CUSTOM PROGRAM

Hey there Mike! 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!

MOBILITY PROGRAM

SUPINE HAMSTRING STRETCH

Description: Follow along with this video for a full-body flexibility training.

FIGURE 4 AGAINST WALL

HIP ABDUCTION FORWARD FOLD

FORWARD FOLD SHOULDER EXTENSION

HANDSTAND DAY

PIKED WALL HANDSTAND

Description:

BRIDGE ON WALL FOR SHOULDERS

HANDSTAND ROLL OUTS

Description:

WALL BRIDGE ARCHED HANDSTAND PUSH UPS

https://vimeo.com/SEAN%20NINJA%20STRENGTH%20WALL%20BRIDGE%20ARCH%20HANDSTAND%20PUSHUP.mp4

FROG STAND KICK BACKS

Description:

HANDSTAND STACKING

Description:

LEVER DAY

FRONT CRUNCH TO OPEN CRUNCH LEVER

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position. Goal: 3 rounds of 5 reps

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WIPERS ON BAR

Description

STRADDLE BACKS ON BAR

Description

MUSCLE UP DAY

MUSCLE UP FROM TOES AND RINGS

Description:

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds 10 negatives with at least 5 second lowering

DIPS ON RINGS

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

FREE RUN DAY

BUTTERFLY KICK

Description:

SPINDLE SINGLE

Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.

Goal: 3 rounds of 1 min practice each direction.