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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

TRAVIS EVANS CUSTOM PROGRAM

Hey there Travis!  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 couple minutes 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!

MOBILITY/FLEXIBILITY

HAMSTRING STRETCH WITH STRAP

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh. 

Goal: 1 round, 4 reps each leg x 30 second holds Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.

MODIFIED HIP ROTATION

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness. *Each rep includes a clockwise and a counterclockwise rotation. 

Goal: 2 Rounds, 5 reps per leg per round. Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

KNEELING HIP FLEXOR

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward. 

Goal: 15 second hold x 5 reps each leg

DAY 1 PUSH

PIKE TO TABLE

 

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. 

Goal: 3 rounds 5 reps each direction

FROG STAND (FOUNDATION HANDSTAND)

 

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 inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground. 

Goal: 3 rounds 4 reps for as long as you can hold. 

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

PIKE HANDSTAND WALK IN + 1 LEG LIFT

Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active. Work to bring your hips over your shoulders without arching your back, then raise one leg and hold for 3 seconds. 

Goal: 3 rounds of 8 reps alternating legs

DAY 2 PULL

MUSCLE UP ON RINGS AND TOES

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: 3 Rounds, 10 reps

PART OF FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

 Goal: 3 rounds of 1 rep each direction

STRICT PULL UPS TO CHEST

 

Goal: 3 Rounds, up to 5 reps per round

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3 PUSH

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

 Goal: 3 rounds 5 reps. 

Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

HANDSTAND PUSH UP #2

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows. 

Goal: 3 rounds of 10 push ups.

STALDER STRADDLE HIP LIFTS

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.

Goal: 3 rounds 10 lifts with 5 s holds

DAY 4 PULL

NEGATIVES FROM CHEST HEIGHT

 

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again. 

Goal: 3 rounds 5 negatives with at least 5 second lowering

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without. 

Goal: 3 Rounds, 10 reps per round. 

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ROW TO MUSCLE UP ON RINGS

Description: Start in talk plank position. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

 Goal: 3 rounds of 5 reps

FOUNDATIONAL KATA