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 on your stomach with arms overhead. Keep your knees straddle as you separate your legs into a straddled position. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Description: Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Description: Begin standing on the side of your box. Place the foot closest to the box up on it with toes facing forward. Then shift your weight over the elevated leg and step up. Find your balancing then lower down slowly.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a tuck. You will then use your core and shoulders to rotate your legs from one side to another in an arc. Like little rainbows.
Description: Start in a crab. Using your core and glutes, lift your hips up with bent knees then extend to straight legs. Keep the legs up for the entirety of your reps
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, but keep your butt on the item. Lift your knees as high as you can and then straighten both legs.
Description: Position yourself on the stall bars with arms over head and feet separated as shown. Use your legs as lightly as possible as you perform a muscle up over the bar. Alternate which foot you lead with.
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
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