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: A great ankle and foot warm up / workout.
Either 10 sec holds OR 5-10 reps of each.
Description: Begin in standing hollowbody position. Maintain hollowbody form as your push through the ankles to bounce across the floor. This movement comes from the ankles, maintain a soft bend in the knees but do not let them bend and straighten as you go
Description: Kick up to handstand at the wall. Hold your handstand and lift one leg off the wall for 1-2 seconds then switch legs
Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and kick off bottom foot attempting to lift body into the flag position.
AT YOUR STALL BARS
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.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Description: Bring one leg up and extend your leg onto the surface to feel a good hamstring stretch. Perform a single leg squat as deep as you can go safely.
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.
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: Stand with your back to your stall bars. Hold on to the stall bar. Then perform a forward fold while keeping your knees straight and allow your weight to shift forward. Aim for as much compression as possible while you stretch the back of the legs
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 your box 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 box.
NO WEIGHT
Description: 1-2 attempts
Description: 1-2 attempts