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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

HALLAS BOYS CUSTOM WORKOUT

Hey there Rusty and Isaiah!  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!

FLEXIBILITY ANYTIME, ANYWHERE

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

WORKOUT 1

BRONCOS

Description: Work your coordination and core to start into parkour running movements as seen in this video.

Goal: 4 rounds of 10 reps

DRAGON PISTOL SQUAT

Description: Support yourself on a pole. Move one leg behind and point out in front. Then squat on standing leg. Shift to the other side and repeat.

Goal: 4 rounds of 8 reps each direction

SWEEPS

Description: Start in a crouched position with hands flat and leg pointed out to the side. Sweep the leg in front of you and under your hands and supporting leg. 

Goal: 4 rounds of 4 reps each side

1 LEG DIVE PUSH-UPS

Description: Begin with one foot in the air and 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: 4 rounds of 8 push ups

WALL SPLITS

Description: Start in a plank position with feet at the wall. You will then lift 1 leg and walk in as seen in the demo video to work on your hip range of motion. 

Goal: 4 rounds of 8 reps each leg

HANGING STRADDLE BACKS

Description: This move begins in hanging 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

WORKOUT 2

L TO BENT KNEE V-STAND

Description: Lift your hips up with legs straight. You will then engage your core to slide your feet in to work your core compression before sliding your feet back out. Your goal is to eventually work this move without your feet touching the floor

Goal: 4 rounds of 10 reps

LUNGED BRIDGE PUSH-UPS

Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and lift one leg with foot against wall. Then lower head to floor and press back up.

Goal: 2 rounds of 7 reps per leg

SUPERMAN TO V-UP ROLLS

Description: Holding onto an item your will roll and hand that item off as you start in a superman position, roll to a v-up position then return to superman as seen in this demo video

Goal: 4 rounds of 5 reps per direction

FROG 1 LEG LIFTS

Description:  Get into a balanced frog position. You will then work to hold your core active as you lift 1 leg at a time.

Goal: 4 rounds of 5 reps per leg

HANGING PIKE-UPS

Description: Start in hanging. You will then work to lift your legs to the bar to touch your feet between your hands with your legs as straight as possible

Goal: 4 rounds of 8 reps

WORKOUT 3

STALDER ROLLS

Description: Start in a straddle position with hands on the ground. You will then lean forward and tuck yourself strongly to roll through using your core and arms to return to standing with hands between your legs.

Goal: 4 rounds of 7 rolls

PIKED HANDSTAND TOE TAPS (ISAIAH) HANDSTAND WALL WALK-INS (RUSTY)

Description: Focus on holding your hips stacked over your shoulders as you tap 1 foot as shown in this demo video

Goal: 4 rounds of 5 reps each side

COIL SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 4 rounds of 10 reps each direction

HOLLOW BODY ROCKS

Description: Lay on your back and engage your core to attain a hollow body position as shown in this video. You will then rock holding this hollow position throughout the rocks

Goal: 4 rounds of 40 rocks per round

HANGING WIPERS

Description: Start in hanging. You will then work to bring your feet to the bar through core engagement, then rotate those legs side to side without losing the compression of your core

Goal: 4 rounds of 5 reps per side

BONUS MOVE

BUTTERFLY

Description: Work this move for lateral movements as you fly through the air 🙂

Goal: 10 reps per direction