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 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: Start in a frog with knees to elbows with feet touching the wall. You will then engage your core to allow you to lift 1 leg up off your elbow while you hold your balance.
Goal: 3 rounds of 8 reps per leg
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: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 3 rounds of 5 reps.
Description: Begin this move by pulling hips up with body horizontal to the floor. Hold your knees tightly to your chest.
Goal: 3 rounds of 3 levers with 10 second holds
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps per direction
Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over and then past your shoulders to open them up.
Goal: 3 rounds of 8 reps
Description: Follow this video to work further into powermovements by working these swipes
Goal: 3 rounds of 7 reps per side per round
Description: Start in hanging. You will then engage your lower core to work to bring your feet to the bar between your hands. You will then lower your legs away from the bar as low as you can before you bring your legs back to the bar. DO NOT KIP.
Goal: 3 Rounds of 10 reps
Description: Work on single leg squats as shown in this demo video with a chair behind you.
Goal: 3 rounds of 10 reps per leg
Goal: 30 second holds per leg
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: You will be sure that your hips are stacked over your shoulders and hands before controlling your feet down to the ground slowly.
Goal: 3 Rounds, 8 reps
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.
Goal: 3 rounds of 8 reps each side
Description: Start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and kick off bottom foot attempting to lift body into the flag position.
Goal: 3 rounds of 5 reps each side
Description: Work both directions here with focus of hips high and lessening the weight through your feet.
Goal: 3 rounds of 5 reps per side
Description: Lift your hips off the ground with core engaged to hold knee tight to your chest. You will then work to straighten 1 leg at a time
Goal: 3 rounds of 10 reps per leg
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: Work both directions here with focus of hips high and lessening the weight through your feet.
Goal: 3 rounds of 5 reps per side
Description: This move starts by kicking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.
Goal: 3 rounds of 2 handstand holds for as long as you can hold it