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 program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
HOP YOUR FEET TO HELP WITH WALK-OVERS
Description: Work this dynacombo to continue working on your flow for powermoves and free running
Goal: 3 Rounds, 5 reps per direction
Description: Follow along with this video
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move on a solid surface to work your shoulder range of motion for muscle-ups and core engagement.
Goal: 3 rounds of 5 reps
Description: Work this bridge twist with your feet on a bench.
Goal: 3 rounds of 5 reps per direction
Description: Focus on holding your core active keeping your hips up as you transition from frog to elbow planche and back
Goal: 3 rounds of 5 reps
Description: Pull your and body into an open crunched lever. You will then hold your body parallel to the ground as you allow your bent kneed legs to lower and return to starting position
Goal: 3 Rounds, 5 reps
Description: Work to hold your hips and feet up the whole time!
Goal: 3 rounds of 3 reps per direction
Description: Use the vertical pole of the weight rack to get into this starting position. Then lift 1 leg and try to “hop” the bottom leg as seen in this video. Focus on glute control and shoulder control.
Goal: 3 Rounds, 5 reps per side
Description: Work to hop your feet over. Eventually you will work this from the floor 🙂
Goal: 3 rounds of 5 reps
Description: Work this for full hip range of motion and control
Goal: 3 rounds of 5 reps per movement per side
Description: Work this for your shoulder and core engagement for future muscle-ups and 1 arm hangs
Goal: 3 rounds of 3 reps per side
Description: Sit cross legged. You will then lift yourself off the ground and extend your legs keeping the legs crossed with straight knees.
Goal: 3 rounds of 5 reps with 3 second holds per rep
Description: Hold your core as you lower into a deep push-up position then engage your glutes to lift your feet off the floor.
Goal: 3 rounds of 5 reps