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!
MASTER WARM-UP
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds if seconds or 10 reps per move if reps
FIGURE HEAD STRETCH
DAY 1
HOLDS WORKOUT
HOLD EACH MOVE FOR 1 MINUTE AT THE HARDEST LEVEL YOU CAN!
FROG STAND
Description: 1 minute
PLANCHE PLANK
V-STAND/L-SIT
ROLL BACK TO STALDER
HORSE STANCE
CRAB
30 second holds per side
BRIDGE
Do this movement near the wall
DAY 2
HANDSTAND KICK-UPS
Description: Work on control for the entire movement here. Start with your hands on the ground as seen in this video to minimize momentum to maximize your control.
Goal: 3 rounds of 5 reps per side
SCISSOR LEVERS
Description: Your focus is to engage your core and lats to hold your hips level as you straighten 1 leg out as seen in this demo video
Goal: 3 Rounds of 5 reps per leg
SWIPE TURNS
Description: Start in a pike position then rotate to a table position as demoed in this video. Focus on engaging your core to bring your hips up while you engage your glutes to keep the hips high throughout the movement.
Goal: 3 rounds of 8 reps per direction
L CIRCLES
Description: Hold an L as you weight shift between your hands to work towards L circles. Goal: 3 Rounds, 7 reps per side
HANDSTAND PUSH-UPS
Description: Work slow handstand push-ups to work your handstand pushing strength at the wall.
Goal: 3 rounds, 3 reps
DAY 3
SNAKE SQUATS
Description: Focus on keeping chest forward and up to maximize glute engagement. Work this move as a hold per side instead of reps.
Goal: 3 rounds of 45 second holds per side
6 STEP FLARE WALKS
Description: Work on this movement to support flare strength building as well as hip range of motion.
Goal: 3 rounds of 5 reps per side
1 ARM HANDSTAND PROGRESSIONS
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 5 reps per side
TUCK PLANCHE HOLDS
Description: Start on your knees with your feet on a low raised surface, hands on either side of your knees. You will then engage your core and push through your arms to bring your knees to your chest. Hold here for the prescribed time.
Goal: 3 rounds of 2 reps of 10 second holds per rep
BRIDGE PUSH-UPS AT WALL
Description: Work this movement to maximize your triceps activation as well as shoulder range of motion. Push through your glutes to shift your weight towards your hands and the wall.
Goal: 3 rounds of 5 reps
DAY 4
DRAGON TAILS
Description: Work this move by laying on the floor and stabilizing through a vertical pole/banister.
Goal: 3 rounds of 10 reps
JUMP SQUATS
Description: Work on this move focusing on keeping your arms on your ears as you do this.
Goal: 3 rounds of 10 reps
DRAGON FLAGS
Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds.
Goal: 3 rounds of 10 reps per side
STALDER LIFTS ON RAISED SURFACE
Description: Work this move to maximally engage your core by lifting your hips and knees with your core. Then hold your hips and knees up as you straighten your knees into a stalder position