Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Niedra! 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! **DON’T DO ANY MOVEMENT THAT PUTS YOU INTO INTERNAL ROTATION OR CROSSING YOUR LEGS**
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in tis demo video making your body become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 2 Rounds, 60 seconds of rocks.
Description: Squeeze your glutes to lift your hips into a full bridge
Goal: 2 rounds of 8 reps
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: 2 rounds, 4 reps per direction
Description: Hang on a bar or other hanging surface and work to pull yourself as high as you can (goal is chest to bar). This can be done in pull-up or chin-up position.
Goal: 2 rounds of max 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: 2 rounds of 6 reps per side
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 2 Rounds, 3 reps per side with 10 second holds per rep
Description: Start hanging. You will then use your core to bring your toes to the bar you are hanging from
Goal: 2 rounds, 8 reps
Description: Start in a frog stand position. Hold the frog position for a count of 3, then push through your arms and squeeze your glutes to land in a plank position. Don’t let your core sag as you land in the plank position.
Goal: 2 rounds of 7 reps
Description: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) 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 while you work to lift 1 leg off the raised surface at a time.
Goal: 2 Rounds of 8 reps per leg
Description: Work on controlled kicking to handstand position. Start with hands on the floor and hips high, weight to hands to begin. then work to kick as high as you can control into a handstand.
Goal: 2 rounds of 8 reps per leg
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. Work to go as deep as you can tolerate without shifting outside the foot you are squatting over.
Goal: 2 rounds of 10 reps per side
Description: Start in a tuck planche position with feet on a raised surface. You will then engage your lower core and shoulders to lift your hips above your shoulders into a piked position. Slowly lower to tap knees on ground and repeat
Goal: 2 rounds of 10 reps