Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Steven! Here’s your new 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 warm-up
Goal: 1 round at start of workout for warm-up
Description: Focus on holding the bent knee in alignment with the hip while you lean forward to open your back hip as well.
Goal: 1 round of 3 reps with 30 second holds per rep
Extra Notes: You might not hit 30 seconds each rep or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this move with arms on pull-up bar
Goal: 5 reps of 20 second holds
Description: Work this at your banister. Feet lower first.
Goal: 1 round of 5 reps per side
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: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
ALTERNATE BETWEEN 1 PULL UP GRIP AND 1 CHIN UP GRIP
Goal: 3 rounds 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 push-ups to assist handstand transitions and kick-ups with this move
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: Complete this move with a chair between legs working to rotate your pelvis while legs remain straight. Use your core to move/twist your pelvis.
Goal: 1 Round, 10 reps per side
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: 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: 3 rounds of 10 kick ups each leg.
Description: Work this move on the rings to work towards a full muscle-up
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: Get into a handstand on the wall. You will then work circles with your legs as you hold your hip stack over your hands
Goal: 1 Round, 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: Hold a hollow body position as you work to roll your body down your yoga ball to work shoulders and core for lever positioning
Goal: 1 round of 15 rolls
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!
Description: Get into a crab position. You will then work to transition from first arm with legs lifted to opposite arm with legs lifted and back.
Goal: 1 round of 8 reps per direction
Extra Notes: You might not hit 8 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 continue working to open your hips
Goal: 1 round of 3 reps with 30 second holds per rep per side
Extra Notes: You might not hit 30 seconds each rep or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall into a handstand position. You will then tuck your legs as seen in this video, but instead of lowering as she does, you will squeeze your glutes to return to the top of the handstand.
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: Begin on your elbow as shown in the video near a wall. You will then kick your feet up to the wall working to open your shoulders. **BE SURE TO LOOK AT YOUR HANDS ONCE YOUR FEET ARE ON THE WALL**
Goal: 1 round of 3 reps with 20 second holds per rep
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on your pull-ups as well as your core with a piked pull-ups
Goal: 1 round of 5-10 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: Focus on pushing your shoulders and forearms into the wall by pushing through your feet.
Goal: 1 round of 15 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: Hang on your rings and work your core to lift your legs as shown in this demo video. Focus on controlled lowering to maximize your core engagement.
Goal: 1 round of 10 reps
Description: Work this move to bring your legs up over the bar.
Goal: 1 round of 5 reps