Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Robinson!Ā Here’s your CUSTOM TRAINING PROGRAM.Ā 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.Ā Just give us 30-60 minutes 3-5 days a week to skyrocket your results!Ā 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! Listen to your body!
Follow this video twice for a full wrist warm-up
Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.
Goal: 5 reps.
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: 10 reps.
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.
Goal: 10 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: 10 reps
Description: Follow the video and start off slow to remain safe.
Goal: 3 rounds of 3 attempts.
Description: Eventually add this into the move above for more fun š
Goal: 3 rounds of 3 attempts.
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 8 reps.
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 3 rounds of 5 reps
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.Ā
Goal: 3 rounds of 3 reps per leg.
Goal: 3 rounds of 5-10 reps
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 3 rounds of 10 negatives with at least 5 second lowering
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 2 reps of 60 second holds
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 reps each leg
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 8 reps
Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.
Goal: 3 rounds of 3 roll outs.
Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.
Goal: 3 rounds of 10 reps
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, 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.
Goal: 3 rounds of 5 reps each direction
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: 4 reps each leg x 30 second holdsĀ
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: 30 second holds x 4 reps each leg
Description: Follow the video to perform the move safely.
Goal: 3 rounds of 1 minute practice
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 lift one leg at a time.
Goal: 3 rounds of 10 reps each leg.
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 5 reps each direction
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 3 rounds of 3 rolls.
Description: Follow the video to perform the move safely.
Goal: 3 rounds of 5 reps each direction
1 round, 45 second hold per leg
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 5 reps each leg