Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mike! 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 3-5 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!
Form over number of reps always! Listen to your body!
“Hey guys! I wanted to do go through some mobility work for your spine and how it will transfer into your strength moves and training. Then after you will know how to work on the mobility and keep your joints healthy. Then you want to use this on a daily basis and here and there as you get into your higher level skills. And we are going to go from head to toe. You’re going to find that you might need to start breaking it up throughout the day, and as I always mention, it’s going to become a lifestyle. So it’s not really “going to the gym” but it’s more body knowledge. So we will start with the head and some things for the cervical vertebrae. Keep everything in neutral. Do all of these slow and controlled and you really want to think about what your spine is doing and you’re working through that.”
At the end of video:
“So, like I said, that’s a great daily-based mobility training that you can incorporate whenever you wake up in the morning or before you start your training it’s a different style of warm-up. It will help you increase your blood flow to your joints to help repair tissue after a really serious workout or training, which will increase your range of motion so you can actually get more out of the strengths and skills training. So I hope that helps you guys. Please let me know if you have any questions. Don’t forget to implement this in your training if you want to see extra growth.”
Description: 1-2 attempts
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 3 rounds of 2 holds for 30 sec
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 Rounds of 10 reps
Description: Begin this move by pulling hips up with body horizontal to the floor. Hold your knees tightly to your chest.
Goal: 3 rounds of 3 levers with 10 second holds
Description: Follow the video to perform a tuck planche transition to/from tricep dip.
Goal: 3 rounds of 5 reps.
Description: Keep your elbows WIDE and do not let them pull in front of your body!
Goal: 3 rounds of 10 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 5 reps each direction
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: 30 second holds x 4 reps each leg
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 reps each leg
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: 15 sec holds x 3 reps
Description: Begin in a normal push-up stance. Walk your arms out as far as you can go. Perform a push-up with good form.
Goal: 3 rounds of 5-10 push-ups
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 3 rounds of 10 reps.
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.
Goal: 3 Rounds, 10 reps per round.
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 3 rounds of 2 attempts
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 10 pulses each leg
Description: Follow this video to perform a muscle up on your rings. Begin in a reverse plank position hold on to the rings. Lean back then perform your muscle up with feet assisting as needed.
Goal: 3 rounds of 5 reps.
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction.
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.
REMEMBER HEELS BACK, LEAN FORWARD
Goal: 30 second holds x 4 reps.
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 2 reps.
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
Description: Begin on your stomach with arms overhead. Bend your knees to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 3 rounds of 3 reps with 15 sec holds
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg.
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 3 rounds of 5 lifts each leg.
Description: Begin with your hands on rings or an appropriately high surface to do chair dips off of. Use your legs as much as you need to perform this comfortably. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 rounds of 10 reps.
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 3 rounds of 10 reps each side
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: 15 second hold x 5 reps each leg
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them 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: 5 reps with 15 seconds of pulsing