Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Stephen! 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: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.
Goal: 5 reps
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 10 reps each leg.
Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 15 reps.
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 12 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 go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 10 reps each direction.
Extra Notes: keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 5 reps
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.
Goal: 12 reps.
Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!
Goal: 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)
WHEN YOU FATIGUE FROM L STAND HOLD, DO COMPRESSION L SIT HIP LIP
Description: Begin with your hands at an appropriate distance away from the wall. Raise one foot on to the wall in a straddled position then the second leg. Extend away from the wall as far as you can control to planche over your wrists.
Goal: 5 reps of 10 sec holds
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 6 reps.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.
Goal: 15 reps each leg
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 15 reps.
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 8 reps each leg.
Description: This is a great coordination powermove. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 8 sweeps per leg
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 15 reps
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 8 reps each direction.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: 1-2 attempts
Description: 1-2 attempts with table twist