Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Timothy! 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!
Description: Follow this video for a full body warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Lay on the ground and work your hip range of motion in this stretch.
Goal: 2 Rounds, 2 reps of 15 second holds per rep each side
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on your back with legs straddled and toes pointed. Use your core to bring legs up overhead.
Goal: 2 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: Lift into a table position. You will then lift 1 arm and opposite leg at the same time and rotate to touch the lifted hand to the lifted foot reaching across your body as seen in this demo.
Goal: 2 rounds of 5 reps per side
Extra Notes: You might not hit all 5 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 with your rope. You can bend your knees if straight legs are too hard.
Goal: 2 rounds of 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: Start in a plank position with feet on the wall. You will then walk yourself into as much of a handstand as you can, then walk back out to starting position. Goal here is CONTROL keeping your hips and shoulders in control through core engagement and shoulder engagement
Goal: 2 rounds of 3 reps
Description: Start laying on your back. You will then bring 1 knee to your chest keeping the other leg flat on the ground. You will then work to straighten the bent knee to stretch that hamstring.
Goal: 1 round of 3 reps of 20 second holds per rep per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked position with your legs on a raised surface. You will then push through your hands and shoulders to lift your hips off the ground. Hold this as you work to lift 1 leg off the raised surface to your face.
Goal: 2 rounds of 10 reps per leg
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a piked pyramid. Keeping weight over hands, lower head to floor and press back up.
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 reps each round, 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 hand balancing by getting into a deep squat, then leaning forward placing your inner thighs near your knees against your triceps. As you lean forward you will shift weight to your hands to balance in the frog position.
DON’T USE MOMENTUM.
Goal: 2 Rounds, 2 reps of 30 second holds per round
Extra Notes: You might not hit 2 reps or 30 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on your back with arms above head, legs out straight. You will then crunch your elbow to the opposite knee as seen in this demo video.
Goal: 2 rounds of 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: Start in a pike position and then rotate over to a table position focusing on keeping your hips elevated throughout.
Goal: 2 rounds 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: Start in a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a side plank on elbow and knee on the bottom leg, top leg and arm straight. You will then work to crunch your top elbow to top knee as seen in this demo.
Goal: 2 Rounds, 15 reps per side
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo to work your core compression and triceps strength to attain a v-stand hip lift
Goal: 2 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 your shoulders, glutes and back muscles to complete this movement. Do 10 reps of just the arm, then 10 reps of the arms and legs together per round
Goal: 2 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: You will start standing with feet touching. From there you will work to squat down keeping legs together working to get your butt to your heels.
Goal: 2 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!