Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Robert! 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 with 10 reps if reps or 10 second hold if holds per move
Description: Start in a side plank position with top foot in a ring. Than work your core motion as demonstrated in this video to rotate from side plank to a manna.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 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!
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 5 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: Lower into a low middle split. You will then work to lift 1 hand off the floor, then the other, then both holding the position seen in this demo. After the 30 second hold, work to come back up without your hands if you can as you see in the demo. That being said, if you are too low, you can use your hands to help you back up!
Goal: 3 rounds of 1 rep, 30 second hold per rep
Extra Notes: You might not hit 30 seconds 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: Lay on the floor with your arms holding onto a vertical pole. Lift your hips up vertical with legs up straight over you. You will then work to lower your body maintaining your core active to work your body for lever work
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 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 your core strength to lift your legs up to bar height with legs wide.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 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 your shoulder mobility and glute strength in this movement.
Goal: 3 rounds of 8 reps per side per round
Extra Notes: You might not hit 8 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: Engage your core to bring your hips up into a tucked lever position. From there you will work to straight 1 leg out while holding the tuck on the other leg. Switch this to continue
Goal: 3 Rounds of 5 reps per side
Extra Notes: You might not hit 5 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: You will work this move to work your core compression for future v-stands, planches and more. Focus on bringing your knees to your chest as you keep weight forward on your wrists
Goal: 3 rounds of 3 reps with 5-10 second holds per rep
Extra Notes: You might not hit 3 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use your book shelf/table/vertical pole to balance to lower yourself to the floor while you keep your heel flat with the opposite leg sliding behind you.
Goal: 3 rounds of 10 reps per leg
Extra Notes: You might not hit 10 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: Start in a pyramid push-up as you have been doing, then work your triceps as shown in this demo video
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 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: Focus on controlled positioning into a handstand. Work to kick-up and land in the same lunge position
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 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!
Goal: 3 rounds of 5 reps per side
Extra Notes: 5 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: Focus on opening your shoulders through great glute activation. Put your feet on your bench and be sure your hips are close and super high before you push through your arms.
Goal: 3 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 these moves to get your wrists really warm for today.
Goal: 1 round of 20 reps of each move
Description: Work your core through this movement
Goal: 3 rounds of 10 reps
Description: Start in hanging with hands facing forward. You will then work to switch your grip to chin-up grip and then back to pull-up.
Goal: 3 rounds of 5 reps each hand each direction
Extra Notes: You might not hit 5 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 your core to stack your hips over your shoulders and hands with 1 foot in the ring and other foot hovering next to it.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 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: Start in a frog position with feet at wall. You will then work to balance as you lift 1 leg up at a time.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 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!