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 frog with knees to elbows. You will then engage your core to allow you to lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout. **FOCUS ON HOLDING YOUR ARMS STABLE AS YOU LIFT YOUR LEGS**
Goal: 2 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.
Goal: 2 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on your stomach in a field goal position. Then rotate 1 leg over yourself and push to lift your hips into a stretch and glute move. See demo video
Goal: 2 rounds of 15 reps per side
Extra Notes: You might not hit 15 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Pull to the top of your pull-up. Then stay there and pulse working to pull your shoulder blades down and back to help lift you even higher.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on control touching the wall only to gain balance, then try to hold.
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on using your core and triceps to lift your hips up and back.
Goal: 2 rounds of 5 reps with 5 second holds per rep
Description: Start in a pancake stretch position. You will then engage your core to lift your legs as you roll backwards, then roll forwards reaching your hands between your legs to lift your hips. REPEAT
Goal: 2 rounds of 1 min
Extra Notes: You might not hit 1 min every round or even do all 2 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 handstand position on the wall. Stack your hips over your shoulders and hold them there as you slide your feet down the wall with control.
Goal: 2 rounds of 7 reps
Extra Notes: You might not hit 7 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: Work on the depth of your dips to support the shoulder mobility and strength for muscle-ups
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift into a bridge position then lift 1 leg and work push-ups in this position. Repeat on other side.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this for all the kicks to support hip mobility and strength
Goal: 2 rounds of 10 reps per move
Extra Notes: You might not hit 10 reps every round or even do all 2 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 with knees to triceps. You will hold your knees to your triceps with your core as you use your triceps to straighten your elbows then return to the frog position.
Goal: 2 rounds of 7 reps
Extra Notes: You might not hit 7 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move for shoulder and core strengthening. Use your core to lift your legs and lats to get the toes all the way to the bar.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on completing these push-ups coming forward so your forehead touches the floor without your elbows going backwards.
Goal: 2 rounds of 10 reps both directions
Extra Notes: You might not hit 10 reps every round or even do all 2 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 plank position with feet next to wall. You will then lift 1 leg and head into a splits position, walking your hands in towards the wall. Walk back out and repeat on the opposite side.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!