ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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: Focus on the shoulder and hip range of motion with this dip. Focus on keeping the crossed leg’s knees flat to the floor
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: 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: Work this movement holding onto your ballet bar the wall. Focus on holding the lifted leg above the height of your hip.
Goal: 1 round of 3 reps of 30 second holds per side
Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift to a lever position then hold that while you complete full body rows. Legs will be straddled as seen in this demo
Goal: 1 round of 5 reps
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: 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