Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Shay! Here’s your UPDATED 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: Follow along with this video for a full-body flexibility training.
Goal: Work this warm-up for a full-body movement based warm-up with 10 second holds if hold and 10 reps if reps
Description: Work your core and glutes to transition from a front to a back lever and back
Goal: 1 round of 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: Start in a tuck planche with feet on a block. You will then use your core and shoulders to lift to a piked handstand position before returning to starting position. This is to focus on building your shoulder strength with some elbow bend.
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 10 reps
Extra Notes: You might not hit 12 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 bent knee straddled lever. You will then work to lower 1 leg in alternating movements as shown in demo keeping the knees bent to work hip range of motion.
Goal: 1 round 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: You can work this move at wall or free-standing. Focus on shifting legs as much as you see in this video (focusing on your core engagement)
Goal: 1 round of 10 reps per side
Description: Work this move by holding for the prescribed time, then taking a long break (Lee says 10 sec hold, 3 minute rest to rebuild ATP)
Goal: 1 round, 5 reps of 10 second holds per rep
Extra Notes: You might not hit 10 seconds every rep or even do all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your max hold time each side each rep
Goal: 1 round of 10 seconds per side twice
Extra Notes: You might not hit 10 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on control to lower your legs from handstand to stalder without losing balance backwards
Goal: 1 round of 7 reps
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a bent knee, straddled lever position then hold that as you work your pulling strength to row as seen in this video.
Goal: 1 round of 10 reps
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: Work this move to progress towards handstand circles and your shoulder strength
Goal: 1 round of 5 reps per direction
Description: Work your core and shoulder strength and mobility in hips and core for this move
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!