Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Richard! 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 30-60 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 workout. 10 reps or 10 sec hold of each.
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: 3 rounds of 10 reps each leg.
Description: Get into your frog stand. Then hold your knees against your triceps with your core as you straighten your elbows with triceps engagement
Goal: 3 rounds of 8 reps.
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 5 reps
Description: Work this move to progress your single leg squats and hip range of motion opposite the snake squats.
Goal: 3 rounds of 10 reps per leg
Description: Start with feet on wall in a planked position. You will then walk yourself in towards a handstand position sliding your feet up the wall keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 3 rounds of 3 reps
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Work this move on the rings working your shoulders and obliques to attain this position
Goal: 3 rounds of 5 reps per side
Description: Begin with your hands on rings. Engage your core to bring your knees up to your chest. Complete dips as low as you can.
Goal: 3 rounds of 8 reps.
Description: Start in sitting with legs wide on a raised surface (chair, bench or block) and hands between legs. You will then lift your hips and knees up using your core and shoulders focusing on engaging your lower core to lift hips. Hold that as you straighten your knees as seen in this demo video.
Goal: 3 rounds of 10 reps total (leg straightening)
Description: Start in tuck planche with feet on a raised surface. You will then work to lift your hips up over your head using your core to lift you, not your feet. Keep your weight forward on your hands to maximize core assistance
Goal: 3 rounds of 8 reps
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds 4 reps per side
Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse. Then produce a rock while maintaining the correct shape.
Goal: 3 Rounds of 20 rocks
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. Rotate your toes up to the ceiling then place back on the floor.
Goal: 3 rounds of 8 reps each direction
Description: Hold the bar in a pull up grasp (palms away). Pull your shoulder blades down and back to engage your lats. Make sure to keep your elbows straight. We want the movement coming from your back/side muscles. Small movements are great to start out!
Goal: 3 rounds of 10 lat pulls
Description: Start in an L position with legs straight, hands on outside of mid thighs. You will then engage your core to lift your legs and pulse them. DON’T WORRY ABOUT LIFTING HIPS.
Goal: 3 rounds of 8 pulses
Description: Begin with your feet on an elevated surface with your body in a pike position. Lift 1 leg up behind you and then 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 5 reps per side.
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 5 rolls slow and controlled
Description: This is your first kata. This introduces you to multiple movements that will build and support you in other katas as well as work your endurance for transitional movements.
Goal: 1-3 reps