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 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. 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.Â
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Master Warm Up 6-8 minutes
1. 10 x jumping Jack’s
2. 10 x high knees
3. 10 x punches
4. 10 second hollow hold
5. 10 x hollow rocks
6. 10 second pike sit
7. 10 x V ups
8. 10 second tuck hold
9. 10 x tuck ups
10. 10 second superman hold
11. 10 x superman rocks
12. 10 second field goal (right leg over left)
13. 10 second field goal (left leg over right)
14. 10 second seal hold
15. 10 second cat stretch
16. 10 x handstand presses
17. 10 x planche leans
18. 10 x leg lifts
19. 10 x straddled leg lifts
20. 10 second right arm crab
21. 10 second left arm crab
22. 10 second bridge hold (hips only)
23. 10 second bridge hold (full bridge)
23. 10 second Jefferson hold
24. 10 x squats
25. 10 x right lunges
26. 10 x left lunges
27. 10 second right front split
28. 10 second pigeon sit
29. 10 second pretzel
30. 10 second twist
31. 10 second lotus hold
32. 10 second left front split
33. 10 second pigeon sit
33. 10 second pretzel
34. 10 second twist
35. 10 second lotus hold
36. 10 second middle split
37. 10 x palm ups
38. 10 x fingertips
39. 10 x wrist rocks
40. 10 x wrist drops
41. 10 seconds palms back
42. 10 seconds tops of hands
43. 10 second toe sit
44. 10 second knuckle sit
45. 10 second shin sit
46. 10 second butterfly
47. 10 second w sit
48. 10 x calf bounces each leg
49. 10 second rolly poly middle
50. 10 second rolly poly right
51. 10 second rolly poly left
Make sure to stabilize your upper arm so movement is only coming from turning your forearm over NOT from your shoulder/upper arm at all.Â
Goal: 10 reps each direction.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 15-30 sec holds x 3 reps
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3 rounds of 3 reps
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: 3 rounds of 8 reps each direction
Description: Start with your hands as far apart as possible with top hand thumb facing DOWN and bottom hand thumb facing DOWN. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.
Goal: 3 rounds of 2 reps x 10 seconds each side
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 3 rounds of 8 reps
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps.
Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L position with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
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 both legs and straighten arms into handstand.
Goal: 3 rounds of 3-5 reps
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.
Goal: 3 Rounds, 10 reps per round.
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 3 reps x 5-10 second holds
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 in back lever position. Bring knees away from body and then crunch them back in.
Goal: 3 rounds of 8 reps
Description: Get into a handstand with your belly towards 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: 3 rounds of 1 handstand with 5-10 push-ups THEN roll out of it on your last rep 🙂
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 10 reps.
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 3 rounds of 8 reps
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward as far as you can go.
Goal: 3 rounds of 5 reps with a 5-10 sec hold
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 3 rounds of 2 V-stands holding and rocking 5 times
Description: Follow the video to sequence a flare around the world.
Goal: 3 rounds of 5 reps each direction
Description: Start in front lever crunch position. Keeping hips high and core activated while you separate your knees and attempt to get them on the outside of your arms. Keep your knees bent so your hips don’t drop.
Goal: 3 rounds of 3 reps
Description: Start with legs wide and hands in between legs. Push up on rings and bring legs into stalder position.Â
Goal: 3 rounds of 3 reps
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. Lift both feet off the ground at the same time holding the crunch planche.
Goal: 3 rounds of 3 reps with 10 sec holds