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: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 1 Round, 6 reps of 10 sec holds per rep
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 piked handstand position with feet on a raised surface. Hold your core active to keep your hips over your shoulders and hands to walk side to side on that surface.
Goal: 1 round, 7 reps per direction
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 1 round of 6 reps with 10 sec holds per rep
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: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward while you work to lift 1 leg off the raised surface at a time.
Goal: 1 Round x10 reps per leg
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. Focus on rotating a full 180 degrees each rep
Goal: 1 round of 15 reps per side
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 1 round, 10 reps per side
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 shoulder roll
Description: Work this routine to maximize your core engagement and endurance
Goal: 1 Round x 20 reps per movement
Description: Start in a frog stand position. Keep your knees against your triceps as you straighten your elbows through triceps engagement into an elbow support planche. Hold your core engaged. This will help build the shoulder and triceps strength for frog to handstand transitions.
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, 10 reps per direction
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: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 5 reps per side with 10 second holds per rep
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