Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Simon! 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 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: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Goal: 5 reps
Description: Follow the video. Begin slowly to learn to motor coordination.
Goal: 3 rounds of 1 min practice each direction.
Goal: 3 maximal holds each side
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 5 maximal attempts
Description: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video.
Goal: 5 reps
Goal: 3 reps
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs and straighten arms into handstand.
Goal: 3 rounds of 3-5 reps
Goal: 20 reps each direction
Description: Follow the video
Goal: 3 rounds of 1 minute practice
Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.
Goal: 8 reps.
Goal: 8 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 3 rounds of 8 reps each direction
Description: Kick up to a handstand. Straddle your legs then weight shift over one arm as far as you can. Attempt to weight shift so far that you can unweight one arm. Switch sides.
Goal: 3 rounds of 5 weight shifts each direction.
Description: Begin in a pike. Attempt to keep your body in this position while doing a 360 degree turn.
Goal: 10 reps each direction.
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.
Goal: 10 attempts each arm
Description: Follow the video
Goal: 3 rounds of 1 dynacombo
Description: Follow the video
Goal: 3 rounds of 1 minute practice
You’ve got this Simon! Description: 5 attempts
Just for education if you feel like watching 🙂
Description: 2 attempts
Description: 3 min practice each direction
Description: 3 min practice each direction
Description: Follow the video and start off slow to remain safe.
Goal: 3 rounds of 3 attempts.
Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.
Goal: 20 reps each leg.
Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.
Goal: 3 rounds of 1 min practice each direction.
Description: Focus on arms straight and extending at your shoulders to pull your hips away from the wall.
Goal: 8 reps.
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 15 reps each leg.
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: 3 rounds of 1 handstand with 5-10 push-ups
Description: Start in a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and L stand. Use core to pull back out into a stalder.
Goal: 5 reps each position
Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow.
Goal: 3 rounds of 2 handstands