ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Pablo! 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: You will complete this same move but now you will rock yourself to further engage your core.
Goal: 1 round, 2 reps of 30 second holds
Description: Do this move with your feet on a raised surface, not the wall.
Goal: 1 round, 15 reps per side.
Description: Push up into the bridge focusing on pushing through your heels to keep your glutes engaged as you push through your shoulders to open your shoulders.
Goal: 1 round, 10 reps
Extra Notes: You might not hit 10 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 core compression through your spine, and hips. You can start by walking your feet through as you need to.
Goal: 1 round, 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 an elbow plank with core engaged. You will then pull your legs towards your arms, holding your core active and pushing through arms to open your shoulders (do not let you head touch the ground.) Hold the pike and then lift 1 leg for a count of 3 before l0wering and repeating on the other side.
Goal: 1 round, 10 reps per leg
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your introduction to katas!
Goal: 1 round, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin with your feet on an elevated surface with your body in a pike position then lift 1 leg up behind you working to bring it in alignment with your shoulders. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Repeat with other leg lifted.
Goal: 1 round, 15 push-ups per leg lift.
Description: Start standing with butt to the wall with feet slightly wider than your shoulders. You will then roll your body down working to get your elbows on the floor between the feet and hold for a count of 10.
Goal: 1 round of 5 reps.
Extra Notes: You might not hit 5 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 handstand with feet on wall. You will then work to pull your belly button over your shoulders to stack your hips and slide your feet down the wall as you bend your elbows to land in the frog stand position.
Goal: 1 round, 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use your core to lift your legs to touch the bar between your hands. You will then rotate side to side to work your obliques
Goal: 1 round, 15 reps per side
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: Use your core to crunch your knees tight to your chest. You will then engage your shoulders/lats to lift your hips into this then work to open and close the legs as shown in this demo.
Goal: 1 round, 7 reps
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this movement for balance and control.
Goal: 1 round, 10 reps per side
Extra Notes: You might not hit all 10 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 supported human flag. Do this move on stall bars.
Goal: 1 round, 5 reps per leg, 15 sec hold
Description: Start laying on your back with a band under your feet. From there you will work your hips by pushing both legs outwards at the same time.
Goal: 1 round, 30 reps
Description: Focus on your core to lift your leg off the surface as you hold your hips off the floor.
Goal: 1 round, 15 reps per leg
Description: This move starts sitting on the ground, knees bent to chest. 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 as you hold your knees tight to your chest. From there you will work to bring your hips forward to “scoot” your body forward.
Goal: 1 round, 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: Follow this video for an introduction into katas, linking movements together.
Goal: 1 round, 3 reps
Extra Notes: You might not hit all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start hanging form your bar or rings. From there you will work your core to keep torso parallel to floor.
Goal: 1 round, 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold a horse stance position with arms out wide as you work small circles throughout the hold.
Goal: 1 round of 2 minutes total time in squat
Description: You will complete this rotation with less opening at your hips. Think, hips stay at 90 degrees and your legs are lowering side to side to maximize oblique engagement.
Goal: 1 round of 20 reps per side
Description: Walk the feet out and twist to the side and lunge.
Goal: 30 sec holds, 2 reps per side
Description: Start in a squat position and side step over a step or a book.
Goal: 30 sec holds, 2 reps per side
Description: Flex leg out straight. Squat with one leg down to raised surface.
Goal: 1 round of 15 reps per leg
Goal: 30 seconds, 2 rounds
Description: Work to complete the transition with clean pulling and foot help to make sure you don’t compensate with weird shoulder movements.
Goal: 1 round of 10 reps
Description: Work on your shoulder range of motion as well as triceps strength with this move.
Goal: 1 round of 25 reps
Description: This will work the grip strength for false grip pull-ups for muscle-ups on the bar
Goal: 1 round of 10 reps