Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Shawn! 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: This is the master warm-up we do at HQ.
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. Focus on pushing your hips out as knees go down, and back stays flat on the ground.
Goal: Complete 30 second holds x2 reps
Description: This move starts hanging on your bar. You will then work on your core and shoulder strength to complete a pull-over as shown in this demo.
Goal: 3 Rounds, 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: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips as you engage your core to bring your knees to your chest holding this position. You will then work to straighten legs forward like in video, but you will do 1 leg at a time instead of 2.
Goal: 3 rounds, 10 reps per leg
Description: Walk up the wall into a handstand position with arms on your ears. You will then bring your hips forward as you complete a handstand push-up to roll safely out of the handstand position
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 an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.
Goal: 3 rounds of 10 reps per side
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: Lift your legs by bringing your feet to the bar between your hands. You will then work to keep your hips elevated as you rotate your legs side to side as seen in this demo.
Goal: 3 rounds of 5 reps per direction
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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross 1 leg over the other placing the ankle of the crossed leg at your knee. You will then complete squats as shown in this demo video.
Goal: 3 rounds of 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: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers holding 1 leg up behind you.
Goal: 3 rounds of 8 reps per leg.
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 deep squat with hands between your feet (hands facing forward.) You will then bend your elbows to allow your thighs a place to reside as you engage your core to keep your hips up as you work to straighten 1 leg at a time out in front of you.
Goal: 3 rounds of 10 reps per side
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: Start in hanging. You will then engage your core to lift your legs up in a straddled position to invert yourself before you slowly lower your legs back to start.
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: Follow this video to work into handstand kick-ups with control
Goal: 3 rounds of 10 reps per side.
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: 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: You will start in a plank position with feet on your 18 inch side of the block, working to engage your core to round your back. You will then lift 1 leg up behind you holding that core engagement as you work the glute to lower the lifted foot to touch the ground before you tap it back onto the block.
Goal: 3 rounds of 10 reps per side
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: Start in a piked, elbow plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.
Goal: 3 Rounds, 2 reps per leg with 20 seconds per rep
Extra Notes: You might not hit 20 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: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to lift 1 leg up to pulse it up and down.
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: Do this movements to work your core and shoulder strength for power moves
Goal: 5 full rotations per direction
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: Do this movements to work your core and shoulder strength for power moves as well as your hip mobility
Goal: 8 circles per leg
Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!