Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ryan! 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: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
Description: Pull to the top of your pull-up. Then hold there and work to pulse up and down small pulses to increase the height of your pull-ups.
Goal: 3 rounds, 10 pulses per round
Description: Start sitting on your shins with hands on the outside of your knees. You will then push through your arms as you engage your core to lift into the tuck planche position. Hold for prescribed time.
Goal: 3 rounds, 30 second holds per round.
Description: Follow this demo to widen your feet. You will then shift to 1 side working to drop your bottom to your heel then lift the straight leg up to bring in front of you, then return it to the starting point. Repeat on other side
Goal: 3 rounds, 10 reps per side
Description: Start in a piked position. You will then rotate into a table position being sure to squeeze your glutes to keep your hips high throughout the movement.
Goal: 3 rounds, 8 reps each direction
Description: Walk up the wall with hips stacked over your shoulders and hands then walk your hands back out to attain the plank position.
Goal: 3 rounds, 5 reps
Description: Work this move on your stable table with your legs in a figure 4 position as shown in this demo. You will then work your shoulder and triceps strength for your dips.
Goal: 3 rounds, 10 reps
Description: Hold your knees to your chest with legs as straight as possible as you use your triceps and core to lift your hips up and forward. DO NOT LET YOUR FEET TOUCH BETWEEN REPS
Goal: 3 rounds, 10 reps
Description: Start in a tall plank. Hold your core in a turtle shell back. You will then work your shoulders to rotate your body in a circular motion over your hands.
Goal: 3 rounds, 10 reps per direction
Description: Follow this demo video to attain a horse stance position. focus on holding your core active to tuck your pelvis to keep pain out of your back
Goal: 3 rounds, 90 second holds per round
Description: Get into a balanced frog position. You will then work to hold your core and engage your glutes to lift 1 leg up off your arms and return it.
Goal: 3 rounds, 5 reps per leg
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 to build your core strength for levers
Goal: 3 rounds, 10 reps
Description: Work your triceps by pushing strongly as you engage your core to try to “kiss your knees”
Goal: 3 rounds, 8 reps
Description: Work on controlled kicking to handstand as seen in this demo. Work to land on the same leg as you kicked from for that control
Goal: 3 rounds, 10 reps per side
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: 3 rounds, 10 reps per side
Description: Lay on your back and engage your core to attain a hollow body position with legs straight as shown in this video.
Goal: 3 rounds, 60 seconds per round
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 3 rounds, 10 reps per direction