Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Patrick! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start in a standard plank position. You will then use your core to pull your knees to your chest between your arms before lifting your hips to allow the legs forward between your hands to attain a forward plank/v position. Once you are in the front with hips lifted high, you will then contract your core again to pull your hips backwards into the L bringing your knees to your chest to bring the legs back to the starting point of the plank.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with hands on blocks kicking up to a handstand. You will then shift your weight to allow your hands to step down from the blocks on the outside of the blocks, then returning hands back onto the blocks. This is 1 rep.
**The wall is there to help balance. Be sure that you leave a bit of space between the blocks and the walls.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, 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 squat against the wall with arms flat against the wall. Hold your core tight to keep your back flat against the wall as you raise your arms up and down.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: COMPLETE IN STANDING! Holding a light weight (either 2.5 or 5 pounds) in each arm. You will engage your upper core lifting your shoulders slightly off the ground while you keep your entire body engaged. You will then complete circles (in the same direction as seen in the video).
Goal: 3 rounds of 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Notice how horizontal his arms and core are. Be sure you engage your core to hold yourself parallel to the ground and squeeze your glutes to not rotate at your hips.
Goal: 3 rounds of 30 second holds per side
Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in standing. You will then bring 1 leg behind you being sure to contract your glutes to hold the leg behind you (don’t arch your back). You will then complete small circles working the hip muscles thoroughly.
Goal: 3 rounds of 15 circles per side
Extra Notes: You might not hit 15 circles every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Place feet on a high box with hands on rings. You will then invert yourself to be in a piked position. You will then complete push-ups once in this position
Goal: 3 Rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on floor with knees bent up. Position hands on floor then lean forward and give a strong push with your triceps and shoulders downward to lift your bottom keeping your core engaged to hold the knees tight to your chest. Once the bottom is lifted off the ground try to straighten your legs 1 at a time to attain a partial V-stand holding your bottom up throughout the entire movement.
Goal: 5 rounds of 5 reps per leg
Extra Notes: You might not hit 5 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: This move starts in hanging with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body high enough to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to hanging position
Goal: 5 Rounds, 5 reps
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!
Description: Start in a frog position balancing on both elbows. Once balanced you will squeeze your glutes and core to lift your legs off your elbows.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by leaning forward on your rips lifting your hips behind you. You will then round your back by contracting your core to then lift your hips working to eventually lift your legs to a handstand position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!