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: Follow along with this video for a full-body flexibility training.
DO THIS SEATED IF NEEDED, SKIP LEG STUFF AT END
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 if holds, otherwise 5 reps per move for warm-up and cool down
Description: Follow the video to get your wrists ready for weight bearing
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 3 reps each direction.
Extra Notes: keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.
HOOK YOUR FOOT AT THE HEEL ON INJURED SIDE (ACHILLES AT BAR)
Goal: 15 second holds x 2 reps each leg.
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.
Goal: 30 sec holds x 4 reps
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 10 reps each leg.
Description: Follow this video for lateral step ups
Goal: 12 reps
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 10 reps
Description: Follow this video for lateral step ups
Goal: 12 reps
Description: Start in snake squat with heel elevated, drop heel and lift butt to bottom of pistol position then pull extended leg over
Goal: 12 reps
Description: Perform muscle up with 1 foot assist on the bar
Goal: 5 reps
Description: do this move to work on connecting your powermoves
Goal: 8 reps per side
Description: Follow the video to sequence a flare around the world.
Goal: 8 reps
Description: Perform a pull up with enough power to release at the top and recatch on the bar
Goal: 10 reps
Goal: 60 second of work forward and backward
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: 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: 15 reps.
Goal: 20 rocks