Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Thomas! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Form over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move x 3-5 reps each
Description: Begin in a forearm plank position. Using your core, pull up into a pike and lift 1 leg in the other followed by the other leg. End back in the plank position.
Goal: 1 round of 15 reps
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: 1 round of 15 reps per shoulder
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 1 round of 15 reps each leg
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 1 round of 10 rolls
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 1 round of 15 rocks
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 1 round of 10 bridge attempts
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 1 round of 10 reps
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.
Goal: 1 round of 10 reps each side
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: 1 round of 15 reps each direction
Description: Work to attain the 90 degree position seen in this demo
Goal: 1 rounds of 5 reps with 10 seconds per rep
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs so your feet touch the bar between your hands. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 1 round of 15 reps each direction
Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.
Goal: 1 rounds of 10 reps
Description: Begin with your feet ELEVATED and 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.
Goal: 1 round of 15 push ups
Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.
Goal: 1 round x 15 second holds 3 times each side
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 1 round of 8 reps x 5 second holds
Description: Do this move in front of your table to work your shoulder range of motion. DO THIS WITH FEET FLAT ON THE FLOOR SO YOUR CAN HELP YOURSELF BACK UP FROM THE LOWEST POINT
Goal: 1 round of 15 reps
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: 1 round of 15 reps
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: 1 round of max reps pull ups + 5 negatives
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 1 round of 15 reps