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 give commitment, a wee bit ‘o courage, and talking with the 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 at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start in a push-up position with feet on raised surface and body in a piked position. You will be sure to engage your core to round your back to create the turtle shell back position. You will then complete push-ups being sure to keep your elbows near your side (think 45 degrees at widest).
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a deep squat with legs wide, arms bent. You will lower your hips to allow your thighs to rest against your triceps. You will then work to lift 1 leg at a time holding that leg without dropping your hips or straightening your arms.
Goal: 4 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a frog stand position. You will then engage your core to lift your hips into a planche position before lowering yourself back into the frog stand.
Goal: 4 rounds of 5 reps per round.
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by lifting legs up onto a raised surface (wall or bench or rungs of stall bars) holding your hips up. You will then use your core to bring your leg towards your face to increase your core compression.
Goal: 4 Rounds, 5 reps per leg
Extra Notes: You might not hit 5 reps every round, or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall to a handstand position being sure to use your core to bring your hips over your shoulders. You will then widen your legs into a straddle position, keeping your hips stacked over your shoulders. You will then slowly lower your legs working to lessen the support from the wall.
Goal: 4 rounds of 3 reps
Extra Notes: You might not hit 3 reps or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Start sitting with hands next to hips. From there you will pull your legs to your core compressing your body while lifting your hips off the ground through forceful contraction of your triceps. You will hold this position working to eventually squeeze your shoulder blades together to bring the hips forward to progress to a V-stand.
Goal: 4 rounds of 30 second holds per round
Extra Notes: You might not hit 30 seconds every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts hanging from a bar, or bar equivalent. You will then contract your core to lift your legs with the legs in a straddled position so that your hips lift up and you invert bringing your pelvis to your arms. You will then lower slowly before returning back to the inverted position.
*Work to complete all reps without letting your feet touch the ground between reps each round
Goal: 4 Rounds, 5 reps per round
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs up so your feet touch the bar between your hands.. You will then hold this position as you rotate left and right causing your legs to make a windshield wiper motion.
Goal: 4 rounds of 5 rotations each direction.
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting with legs in front of you, arms behind you working on keeping them narrow to each other. You will then contract your core by tucking your pelvis up and in towards ribs and spine to lift your legs.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 Rounds, 8 reps
Extra Notes: You might not hit all 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts kneeling and leaning back. You will then complete a row/pull-up to pull you forward to lift yourself up while keeping your feet on the ground to assist your pull-up into the deep dip position. From there you will complete the upward movement of the dip, then lower yourself back down to the row.
Goal: 4 Rounds, 8 reps per round
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Laying on the ground, you will bend 1 knee up placing the foot on the wall. You will then cross the other leg across the bent knee placing the ankle at the knee. You will then push the crossed leg towards the wall pressing at the knee, being sure that your pelvis stays flat to the ground.
Goal: 1 round of 3 reps per side with 35 second holds per side.
Extra Notes: You might not hit 3 reps per side or 35 seconds each hold, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 1 Rounds, 10 rolls
Extra Notes: You might not hit 10 rolls every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will use your core to bring your knees to chest as you lift your hips up parallel to the ground. You will then hold this position (DO NOT PULSE YOUR LEGS)
Goal: 4 rounds of 1 rep of 30 second holds
Extra Notes: You might not hit 30 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall to a handstand position being sure to use your core to bring your hips over your shoulders. You will then complete circles with 1 leg at a time being sure that you start your circle towards the opposite leg.
Goal: 4 rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps every round, or do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall to a handstand position being sure to use your core to bring your hips over your shoulders. You will then widen your legs into a straddle position, keeping your hips stacked over your shoulders. You will then slowly lower your legs working to lessen the support from the wall.
Goal: 4 rounds of 3 reps
Extra Notes: You might not hit 3 reps or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Be sure to make your body level with the ground while you hold your core active to not arch your back to lift the leg.
Goal: 4 rounds of 2 reps per side with 20 second holds per side.
Extra Notes: You might not hit 2 reps per side or 20 seconds each hold, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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, 10 reps each direction per round.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!