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 CYCLE 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 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 dynamic lower body warm up
Description: Follow the video to get your wrists ready for weight bearing
Description: Hold on to your stall bars with your feet straddled. With legs as straight as possible walk yourself down. The goal is for hips to end up in line with feet.
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
Description: Your bottom knee can be on the floor. It does not have to elevated as the video shows. Start by kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Start with hands as far apart as possible with both thumbs facing down. Keep your arms straight and core tight as you raise and lower your top leg as high as you can.
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, lift 1 foot off the ground.
Description: Walk your feet up your stall bars to stack your hips over your shoulders for a piked handstand
Description: Start kneeling on your knees at stall bars. Start with hands as far apart as possible with both thumbs facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can.
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Description: Begin with your back knee on the ground in a kneeling position. Then work your legs apart in to your split while maintaining the back knee on the ground.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Description: Begin on your stomach with hands beside your rib cage. Press through your hands to lift the chest. Try to keep your pelvis on the floor for more of an abdominal stretch.
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.
Description: Face a surface you can hold onto. Forward fold then step closer to the surface reaching your arms back to feel a stretch in your shoulders.
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Description: This move starts laying on the ground on your stomach. Then, with your arms over head, squeeze your shoulder blades down and slightly together to lift your chest up and squeeze your glutes to lift your thighs off the ground.
NO WEIGHT
Description: 1-2 attempts
Description: 1-2 attempts