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.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: 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: 3 rounds of 5 reps each direction.
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 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: 3 rounds of 8 push-ups each side
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: 3 rounds of 8 reps
Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.
Goal: 3 rounds of 10 reps
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 3 rounds of 3 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: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.
Goal: 3 rounds of 5 reps each leg.
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: 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: Begin this move by pulling hips up with body horizontal to the floor. Hold your knees tightly to your chest.
Goal: 3 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.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