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 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 ~30-45 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!
Description: Follow along with this video for a full-body flexibility training.
Warm Up: 10 second holds
Cool Down: 30 second holds
Only do the wrist mobility on your knees!
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 4 rounds of 5-8 reps per leg
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 4 rounds of 12 reps each direction.
Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.
Goal: 4 rounds of 30 second holds
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Goal: 4 rounds of 5 reps each direction
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.
Goal: 4 rounds of 5 reps each leg
Description: Perform max reps pull-ups to chest. Once fatigued/failed, finished with 5 negatives.
Goal: 4 rounds of max rep pull-ups to chest + 5 negatives x 5 second lowering
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 of 4 reps each leg x 30 second holds
Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.
Description: Get into a handstand on the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
Goal: 4 rounds of 10 push ups
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up x 5 reps before switching legs.
Goal: 4 rounds of 8 reps each leg
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.
Goal: 4 rounds of 8 reps each side
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.
Goal: 4 rounds of 12 reps each direction
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 4 rounds of 12 reps
Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.
Goal: 4 rounds of 8 reps
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 1 round of 4 reps each side x 20 second holds
Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.
Goal: 4 rounds of 8 reps
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 4 rounds of 5 reps x 5 second holds
Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 4 rounds of 3 reps
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Sqeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 4 rounds of 10 rocks
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to crunch your knees to chest. Maintaining this compression, lift 1 foot off the ground and tap the other foot up.
Goal: 4 rounds of 8 reps each foot
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 4 rounds of 10 reps each direction
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.*
Goal: 1 round of 4 reps each leg x 30 second holds