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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RON CUSTOM WORKOUT

Hey there Ron!  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!

Form over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training

N SIT SWITCH

Goal: 30 s hold switch 2 x 

WORKOUT 1

STRADDLE LEVER


Goal: 3 rounds of 8 reps 10 s holds

ELBOW PLANCHE STRAIGHT ARM

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor. 

Goal: 3 rounds of 10 reps.

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight. 

Goal: 3 rounds of 5 attempts each arm

FROG STAND LEG LIFTS

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: 3 rounds of 10 reps per leg.

TUCK PLANCHE TRICEP DIP

Description: Follow the video to perform a tuck planche transition to/from tricep dip. 

Goal: 3 rounds of 5 reps.

WORKOUT 2

V STAND 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 lift your feet up. Goal: 3 rounds of 1 V-stand holding for as long as you can.

WALL BRIDGE WALK DOWN

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: 3 rounds of 3 reps

SHIFT SQUAT

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

FREE STANDING HANDSTAND


Goal: 3 rounds 5 attempts

REVERSE HANDSTAND TO FROG

 

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 3-5 reps

WORKOUT 3

PRESS HANDSTAND PRACTICE + REVERSE OFF BLOCK

 

Description: Go into a middle split with your hands on the floor and back to the wall. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and try to lift hips over shoulders.

Goal: 3 rounds 8 attempts

PIKE PUSH UPS

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.

FALSE GRIP PULL UP PULSES (NO VIDEO)

Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.

Goal: 3 rounds 10 pulses

SKIN THE CAT

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 8 reps

STALDER KICKBACKS

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. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground. 

Goal: 3 rounds of 5 reps each side