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 newest 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: Focus on holding torso level with the ground as you move your legs.
Goal: 1 round of 8 reps per side
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: 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: Focus on good depth that you can push back up to full handstand from.
Goal: 1 round of 8 reps
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 lift legs and HOLD them lifted as you work to lift the opposite arm
Goal: 1 Round, 30 second holds per side
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: Focus on holding your core and body with shoulders past hands to maximize shoulder and core strength for planching movements
Goal: 1 round of 3 reps with 5-10 second holds per rep w/1 minute rest between reps
Description: Work this move to practice core engagement to lift hips as well as core compression for future press to handstands
Goal: 1 round of 10 cycles of the video demo
Description: Walk up the wall into a handstand position. You will then tuck your legs as seen in this video and work to lower yourself into a tucked planche position before allowing your feet to touch the ground
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: Use your table/raised surface to the right height to allow you to look like coach Lee. From there you will lift the legs together working your shoulder range of motion and core strength to lift and touch knees to face
Goal: 1 round of 20 reps
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: Support stance on your rings. Then work to open your hands away from your body working into a iron cross before bringing hands back by your side.
Goal: 1 round of 4 reps, 10 second holds per rep
Description: Work this for transitional training
Goal: 1 round of 2-4 reps