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Send vids so we can celebrate your wins with you!
Hey there Steven! Here’s your 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!
Hold each stretch for 4 reps x 20-30 seconds each side!
Description: Start in a handstand on the wall. Then do push-ups with goal to touch head to floor each rep
Goal: 4 rounds of 5 reps
Description: Begin in your bent knee v stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to lift your feet up.
Goal: 4 rounds of 2-3 reps for as long as you can hold
Description: Do this at the bar with the bar to the side of you.
Goal: 4 rounds of 8 reps each leg
Description: Start in a handstand with your feet against the wall. You will then work to shift side to side to eventually lift 1 hand off the floor. Focus on core engagement to stabilize your body throughout this movement.
Goal: 4 rounds of 4 reps each arm
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche
Goal: 4 rounds of 5 reps x 5 second holds
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Alternate between keeping knees to chest and bringing knees outside your elbows into a straddle position.
Goal: 4 rounds of 8 reps
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.
Goal: 4 rounds of 5-8 push-ups
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: 4 rounds of 8 reps each direction
Description: Start in a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and V stand. Use core to pull back out into a stalder.
Goal: 4 rounds of 5 reps each position
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 4 rounds of 3 reps each leg
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 4 rounds of 6 reps each direction
Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*
Goal: 4 rounds of 5-7 reps
Description: Follow this video for rolls and stalder work. Be sure to pull your hips forward and tuck your chin strongly to be able to complete this move.
Goal: 4 rounds of 10 reps
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 4 rounds of 8 reps each side
Description: Do this move for upper body pushing strength and leg/back mobility
Goal: 4 rounds of 10 reps
Description: Hold onto your foot on the INSIDE with the same hand as the lifted foot as you complete the pistol squat. You can start holding onto your bar for some support, but work to lessen the support as you can tolerate
Goal: 4 rounds of 8 reps each side
Description: Start in a frog stand position with feet on wall. You will use the wall to give a bit of balance as you lift 1 leg up using your core to stabilize your pelvis and glutes to lift the leg.
Goal: 4 rounds of 5 reps per leg
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms and spread legs out into a straddle. Lift 1 leg at a time.
Goal: 4 rounds of 3 reps each leg on each arm
Description: Work to control this movement and build more shoulder strength for handstand kick-ups and handstand walking
Goal: 4 rounds of 8 reps per side
Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.
Goal: 4 rounds of 3 reps each leg
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 4 rounds of 2 reps each leg x 30 second holds
Description: Let your feet slide out into a middle split position as far as you can. Use inner thighs to actively pull yourself back to starting position and repeat.
Goal: 4 rounds of 5 reps
Description: Work on controlled leg lowering with hips stacked in a straddle position.
Goal: 4 rounds of 4 reps per round
Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.
Goal: 4 rounds of 3 reps each leg