Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Steve! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a little time each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Work these movements for your back mobility
Goal: 10 second holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
Description: Hold onto your bar/door frame/rings to work your shoulder mobility with this movement. Squeeze your glutes to stabilize your pelvis so you stretch through your shoulders and not your lwoer back.
Goal: 5 reps of 10-15 second holds per rep
Description: Start on your dip bars. You will lift your body with straight arms, focusing on holding your shoulders down away from your ears. You will then engage your core to bring your knees to your chest. From there, you will work to straighten your legs out in front of you then return to the tucked position without the knees dropping.
Goal: 2 rounds of 10 reps
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground. (You may have to start with liftin 1 leg at a time)
Goal: 2 rounds of 2 reps of 15 seconds per rep
Description: Follow this demo to attain the horse stance position. You will then squat down hips in line with knees. Hold this position with arms straight to the side at shoulder height.
Goal: 2 rounds of 60 second holds
Description: Put your feet on a raised surface. You will then walk into a piked position and hold that position focusing on core engagement to keep hips above shoulders in a stacked position.
Goal: 2 rounds of 2 reps with 30 second holds per rep
Description: Follow this video with sound on to work your core on the front and back of your body. Focus on glute engagement for the superman position and abdominal engagement for the hollow position.
Goal: 2 rounds of 2 reps of this demo video. You can come down between each rotation of this demo.
Description: Work this move to progress to future v-stands. Focus on your core compression to lift your hips as high as you can to start, then use your core and triceps to rock your hips forward and back.
Goal: 2 rounds of 10 reps
Description: Start in a plank position with your feet near the wall. You will then walk your feet up the wall into a handstand before you walk back down to the plank position.
Goal: 2 rounds of 5 reps
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will USE YOUR CORE to start the rock.
Goal: 2 rounds of 15 rocks.
Description: Focus on using your glutes to lift your hips first to allow you to use your glutes to support your hips and back as you push to straighten your arms into a bridge. Get your arms straight first, then shift weight from feet towards hands.
Goal: 2 rounds of 10 reps.
Description: Work your glutes and single leg balance with this movement.
Goal: 2 rounds of 15 reps per leg
Description: This move starts in a plank position with turtle shell back. You then shift your weight forward to the planched position. Hold this and use your glutes to lift 1 leg up behind you without arching your back. Repeat with the other leg.
Goal: 2 rounds of 5 reps with 5 second holds per rep per leg
Description: Walk feet out and squat. Then shift weight to each leg.
Goal: 2 rounds 8 reps per leg
Description: Start in a plank position. You will then step forward 1 leg at a time into a stalder squat. From there you will step back into the plank position and repeat with the opposite leg leading.
Goal: 2 rounds of 8 reps per side
Description: This move begins in hanging on your bar. You will then engage your core to bring your knees to your chest, then lower back to straight hanging. If you start to swing, then you are not using your core and instead engaging your hips and momentum
Goal: 2 rounds of 10 reps
Description: Work this move to work your triceps and core strength. Complete dips on your dip bars.
Goal: 2 rounds of 10 reps.