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 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 ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move x 3-5 reps each.
Description: Follow the video to get your wrists ready for weight bearing.
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: Work this same movement with your feet on your bench focusing on lower core to bring the knee to your chest
Goal: 1 Round, 10 reps per leg
Description: Follow the video to build your shoulder and hip strength for future swipes. Begin slowly to learn to motor coordination.
Goal: 1 round of 20 reps per direction
Description: Start in a lunge position with hands on floor facing the wall. You will then work to kick so that the lifted leg touches the wall and then return with control to the starting lunge position
Goal: 1 round of 15 reps per leg
Description: Start in a piked handstand position with feet on the wall (or bench.) You will then lift 1 leg up above you, then bring it down to the floor and return to above you as seen in this demo video. This is to work on your handstand stability, glute strength and core/shoulder strength
Goal: 1 round, 15 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. FOCUS on pushing down through your heels to maximize glute engagement
Goal: 1 round of 10 push-ups
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: Get into a low squat. You will then use your core to bring your leg around in a circular motion as seen in this demo video
Goal: 1 round, 8 reps per side
Description: Hold your core engaged to keep your feet from touching the floor as you lift your hips up and forward.
Goal: 1 Round x25 scoots
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in tis demo video making your body become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 1 Round, 60 seconds of rocks.
Description: Work this move to strengthen your hip rotators and pelvis muscles. You can use a counter for some support as this demo is using the stall bars.
Goal: 1 round of 15 reps per side
Description: Start in a frog position. You will then work to hold your knees to your arms as you push through your elbows to straighten them into an elbow supported planche position.
Goal: 1 round, 15 reps
Description: Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 1 round of 15 reps
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: This is the foundational movement for free-running. Work the control for this movement.
Goal: 1 round, 8 reps per side
Description: Work this with focus on touching your hand and your foot together over you in the middle.
Goal: 1 Round x 25 reps
Description: Start in a frog stand position. Work your shoulder, core, glutes and triceps to push back and land in a tall plank position
Goal: 1 round of 10 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 5 reps per direction of this video
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
Goal: 1 round of 8 push-ups
Description: Work this move to work your core and hips. Notice how the demo maintains a neutral body trunk posture throughout the movement
Goal: 1 Round, 25 reps per leg
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: 1 round of 2-3 attempts
Description: 1 round of 2-3 attempts