Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Philip! 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 ~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!
Form over number of reps always! Listen to your body!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Goal: Perform this for 1-2 min, gradually moving your hands closer and closer together
Goal: 10 sec holds x 3 reps
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
DO YOUR ROLL BACK TO PANCAKE STRETCH FOR 1 MIN FIRST
Goal: 30 sec holds x 4 reps
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: 30 seconds of pulsing
Description: 1-2 attempts each side
Description: Follow the video and start off slow to remain safe. Front shoulder contacts block first.
Goal: 8 reps per side
Description: Follow the video and start off slow to remain safe. Back shoulder contacts block first.
Goal: 8 reps each side
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
LOWER TO A COUNT OF 5 SECONDS WHEN DOING NEGATIVES
Goal: 20 reps
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps.
Goal: 8 reps
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 20 reps each leg
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 4 reps each leg
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: 3 attempts
Description: Work this move to work your core engagement and compression as well as hip range of motion and strength.
Goal: 12 reps each side
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 15 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 20 push-ups
Description: Start with legs on a raised surface as seen in this demo. You will lift your hips up off the floor and work to lift 1 leg from the surface at a time.
Goal: 10 reps per leg
Description: Follow the video to perform a spindle to swipe. Begin slowly to learn to motor coordination.
Goal: 2 min practice each direction.
Description: Perform a handstand wall walk up. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 2 handstands with 30 seconds hold per leg (total of 1 minute per handstand)
Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.
Goal: 15 reps each direction.
Description: 3 attempts
Description: Pull as high as you can on your bar and hold it for the prescribed time.
Goal: hold for 1 min
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both knees off the floor.
Goal: 10 reps each arm
Description: Start in frog. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 2 legs up off the elbows and return with control.
Goal: 10 lifts
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 10 reps each direction.
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: 25 reps.
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.
Goal: 5 reps each direction
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 6 reps with 10 second hold each rep
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: 1-2 attempts per side
Description: Focus on holding your knees tight to chest and then lift your hips up to scoot forward.
Goal: 30 scoots
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 25 reps
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 25 reps each leg.
Description: 5 second holds per position.
Goal: 3 rep each direction
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.
DO THIS ON THE BAR
Goal: 20 reps
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L position with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.
Goal: 10 reps each direction
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: Begin in crab. Your feet can touch the floor in crab, but goal is to have them lifted. Roll over the shoulder of the arm you are balancing on. Keep arms straight as you squeeze your obliques to complete the windmill. Try to keep the hips lifted.
GOAL IS TO LAND BACK IN CRAB
Goal: 5 reps each side