ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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.
Description: Follow the video to get your wrists ready for weight bearing
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
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.
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 sec holds x 3 reps
Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.
Goal: 1 round of 5 reps each direction.
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: 1 rounds of 5 reps with a 5-10 sec hold
Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.
Goal: 1 round of 8 reps.
Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 1 round of 15 rocks.
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 1 round of 8 reps.
Description: Laying on your back with feet flat on the floor. Place the band around your knees (if you have one). Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Push outwards slightly with knees against elastic band to increase the glutes participation.
**Be sure to not arch your back to try to lift higher.
Goal: 1 round of 10 reps.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 3 seconds.
Goal: 1 round of 1 rep x 60 second hold
Description: Begin with your feet together (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat.
Goal: 1 round of 1 rep with 30 second hold.
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 30 second holds x 2 reps per side
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.
Goal: 15 sec holds x 2 reps each leg.
STOP if you feel nerve-like symptoms – means the nerve got oxygen!
Goal: 1x/day x 15 circles each direction
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 1 round of 10 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: 4 rounds of 8 reps each direction
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom.
Goal: 4 rounds of 8 reps
Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 4 rounds of 8 reps
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.
GOAL: 4 rounds of 5 lifts each leg.
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 2 legs up off the elbows and return with control.
Goal: 4 rounds of 5 reps per leg
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: 4 rounds of 3 reps x 5-10 second holds
*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*
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: 4 rounds of 1 handstand with 5-10 push-ups
Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.
Goal: 4 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: 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 3 reps x 5 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 by pulling hips up with body horizontal to the floor. Hold your knees tightly to your chest.
Goal: 4 rounds of 3 levers with 10 second holds
Description: Start with legs wide and hands in between legs. Push up on rings and bring legs into stalder position.
Goal: 4 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. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.
Goal: 4 rounds of 8 reps each side
Description: 5 second holds per position.
Goal: 4 rounds of 1 rep each direction