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 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)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work on your hip range of motion
Goal: Complete 2 20 sec hold per side daily
Description: Work controlled kick-ups as shown in this demo
Goal: 3 Rounds, 10 reps per leg
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Push strongly through your arms to lift your hips off the floor. You will then use your core to bring your knees to your chest, then slide the legs back out. You will notice your feet lifting which is the goal 🙂
Goal: 3 rounds, 8 reps
Description: Focus to engage your glutes to work this rotational movement. Your goal is to work on shoulder range of motion and strength while your glutes support your hips. WORK THIS MOVE ON THE WALL
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps, 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 piked handstand position with feet on your box. You will then complete taps working to mimic the woman in the video. Focus on holding your core with your hips stacked throughout
Goal: 3 Rounds, 10 reps per side
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this kata for your grip strength, core strength and shoulder strength to progress through the bar katas
Goal: 3 rounds of 1 rep per round
Description: Work this move to work your hip range of motion and strength.
Goal: 3 rounds, 10 reps per side
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work into break dancing moves to work your core and shoulder strength as well as hip range of motion.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on glute engagement to lift hips as you push through your arms to lift your shoulders off the floor.
Goal: 3 rounds of 10 reps.
Extra Notes: You might not hit 10 reps, 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 to maximize your core engagement for future stalder holds. You can have your hands on parallettes or goal of the floor working to lift both legs together 🙂
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use a 5 pound weight to start. Hold with your legs as you hang in a crunch position
Goal: 3 rounds of 30 second holds per round
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: Do this move in front of your box
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Pull up to the top of your pull-up. Hold that position and pulse slightly higher and lower for the reps
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps, 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 as shown. Goal is to progress your core and shoulder strength for future planches
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.
Goal: 3 Rounds, 2 reps 30 second holds per rep
Extra Notes: You might not hit 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a frog in front of the wall. You will then work to stack your hips to lift 1 leg at a time as shown in this demo video
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps each round, 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 the kata to maximize gains!
Goal: 2x daily