Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Scott! 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move 10 reps if reps, 10 second holds if holds
Goal: 2 reps x 1 minute
Description: Focus on holding hollow-body in your starting lunge. You will then kick your legs to as high as you can safely control back to your starting lunge position. DO NOT SWITCH LEGS IN AIR!
Goal: 4 rounds of 8 reps per side
Description: Get into a triceps frog stand. Hold your core active as you engage your glutes to lift 1 knee off the arm and back without losing balance. (Don’t worry about the final part where Lee straightens arms, we will work to that)
Goal: 4 rounds of 4 reps per leg
Description: Start in a piked position. You will then rotate sideways into a table position focusing on holding hips high. Then rotate again into the piked position.
Goal: 4 rounds of 5 reps per direction
Description: Put your front leg on a raised surface (higher than knee height) as shown in this demo. You will then lunge your back leg and will complete lunges working to touch the back knee to the floor eventually as the front leg stays flat on the raised surface.
Goal: 4 rounds of 10 reps per leg
Description: Pull to the top part of your pull-up. Hold there and work small pulses to work on increasing height of pull-up and pull-up endurance for future muscle-ups
Goal: 4 rounds of 8 pulses
Description: You will complete the same movements as shown here, but with your feet on a bench (toes against the bench).
Goal: 4 rounds of 10 reps per arm
Description: Push into a bridge with your wrists against the wall working to shift your weight to your hands and put forearms against wall at top of push-up
Goal: 4 rounds of 5 reps
Description: Work this move to work your hip strength as well as knee range of motion. Only go as low as your knees and hips tolerate without pain.
Goal: 4 rounds of 8 reps each leg
Description: Start in front lever crunch position (knees to chest between arms). Keeping hips high and core activated, perform rows.
Goal: 4 rounds of 5 reps
Description: Engage your core and arms to lift into an L stand position. From there, you will further engage your lower core to slide her feet in bringing knees to chest then sliding feet out. You will work to lighten pressure through your feet throughout this movement
Goal: 4 rounds of 8 reps
Description: Start in a handstand against the wall. Stack hips over your shoulders and slowly let legs slide down the wall bending your knees to your chest. You will then engage your glutes to bring legs back up to full handstand position.
Goal: 4 rounds of 5 reps
Description: Work to bring your knees forward between arms for the kong and to set yourself up for a small lunge position to safely shoulder roll
Goal: 4 rounds of 5 reps per side
Description: start with hands as far apart as possible with top hand thumb facing up 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: 4 rounds of 2 reps x 10 seconds each side
Description: Work this move on a solid surface to work your shoulder range of motion for muscle-ups.
Goal: 4 rounds of 10 reps
Description: This move starts in a lunge position with the back foot on a raised surface as seen here. You will then complete lunges working to bring the back knee to touch the raised surface. This will work your quad and hip flexor length on the back leg as well as the glute strength of the front leg.
Goal: 1 round of 20 reps per leg