Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Sean! 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 3-6 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
Description: Follow the video to get your wrists ready for weight bearing
Description: Start in an elbow plank. You will then switch your feet to rotate into a partial table to open the shoulder you are rotating towards. DO NO ROTATE ALL THE WAY OVER. THINK PARTIAL SIDE PLANK AT SHOULDERS AND TABLE AT HIPS
Goal: 2 rounds of 5 reps each side 3 sec holds per rep
Description: Start with feet on wall in a plank position. You will hold your core active as you walk your hands in to attain handstand position as close to the wall as you can safely walk back down.
Goal: 2 rounds of 5 reps.
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 2 rounds of 5 reps each leg
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 2 rounds of 5 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 2 rounds of 5 reps each direction
Description: Work this move as shown in the demo video to work your core compression for stalders as well as your hip range of motion and arm strength. Focus on coming forward to push through your arms to lift the hips.
Goal: 2 rounds of 1 minute completing as many reps as you can in that 1 minute
Description: Get into frog stand position and hold for max time. Goal is to eventually do at least 30 seconds!
Goal: 2 rounds, 30 seconds total time per round
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Start in an L position with hands by hips. You can use parallettes for this to start. You will then work to lift your hips as seen in this demo video to work your core engagement and compression as well as your triceps strength for future V-stands
Goal: 2 rounds 1 minute holds
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. You will then work to shift your weight back and forth between the 2 sides. DO THIS MOVEMENT FACING A WALL TO MAXIMIZE YOUR GLUTES ENGAGEMENT.
Goal: 2 rounds of 5 reps each direction
Description: Lay on your stomach with arms at shoulder height, elbows bent to 90 degrees. Pick up 1 leg and reach it across your body to the opposite elbow. Put that foot on the floor and push with the hand you reach for to lift your hips as seen in this video. Repeat on other side. FOCUS ON GLUTE ENGAGEMENT TO LIFT HIPS
Goal: 2 rounds, 8 reps per side
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: Pull to the top of your pull-up. Hold that and pulse at the top to increase range of motion and hand time.
Goal: 10 pulses