ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Shaun! 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to get your body warmed up and ready to go!
Do wrist mobility on KNEES ONLY!
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.
Goal: 4 rounds of 8 reps each direction
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.
Goal: 4 rounds of 5 reps each side
Description: Start in a squatted position and perform a full range tricep dip on a CHAIR. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 4 rounds of 10-12 reps
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 4 rounds of 8 reps each side
Description: 5 second holds per position.
Goal: 4 rounds of 2 reps each direction
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 4 rounds of 8-10 rocks
Description: Start lying on your back then push up to a bridge position. Slow and controlled, alternate between lifting each arm and each leg off the floor.
Goal: 4 rounds of 3 reps each limb
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 4 rounds of 8-10 push ups
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 4 rounds of 8 reps per leg
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 4 rounds of 4 reps per leg
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 4 rounds of 5 reps each leg
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 4 rounds of 10 crunches
*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*
Description: Begin on your stomach with arms overhead. Perform the following superman circuit not letting legs touch the ground in between reps. IF you feel too much pressure in your lower back, keep your chest on the floor for now.
Goal: 4 rounds x 15 second holds each position
Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.
Goal: 4 rounds of 5 reps x 5 second holds each position
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 4 rounds of 2-3 reps