Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ray! 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!
Description: Follow along with this video for a neck mobility training.
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: A great ankle warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Follow the video to ease yourself into the W-sit.
Goal: 3 reps.
Description: Start on elbows in plank. You will control your core to limit hip movements as you kick your legs out and back in at the same time.
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Description: You will jump with your arms over head as high as you can, land and roll your body backwards making sure your spine is in a hollowbody shape to prevent discomfort. Then continue the momentum forward and come back into standing and immediately jump again. This should be continuous movement to get your heartrate pumping!
Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.
Description: Go into a middle straddle with your hands on the floor with the back of your palms aligned with the ends of your toes. Try to stack your shoulders under your hips as much as you can. Weight shift as much weight as you can onto your hands then lift up onto your toes and hop
Goal: 3 rounds of 10 hops
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 3 rounds of 2 reps with 15 second holds
Description: This move starts by kicking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.
Goal: 3 rounds of 2 handstand holds for as long as you can hold it
Description: Begin in a reverse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.
Goal: 3 rounds of 8 reps
Description: 5 second holds per position.
Goal: 3 rounds of 2 rep each direction
Goal: 10 sec holds x 3 reps
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: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 3 rounds of 3 reps with 10 second holds
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: 3 rounds of 8 push-ups
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: 3 rounds of 5 reps each direction
Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.
Goal: 3 rounds of 5 reps
Description: Begin with your feet together. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.
Goal: 3 rounds of 3 reps with 15 second hold
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.
Goal: 30 sec x 2 reps each leg
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 30 sec hold x 2 reps per side
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds of 8 reps
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Begin with your arms out in front 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.
Goal: 3 rounds of 8 reps.
Description: Pull as high as you can on your bar and pulse there for the prescribed time
Goal: 3 rounds of 1 rep with 15 seconds of pulsing
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: 3 rounds of 8 extensions
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: 3 rounds of 5 reps each direction.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: 3 rounds of 1-2 attempts
Description: 3 rounds of 1-2 attempts
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 4 reps each arm with 15 sec holds