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Hey there Trevor!Ā Here’s your CUSTOM TRAINING PROGRAM.Ā 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.Ā Just give us ~45-60 MINUTES 3-5 days a week to skyrocket your results!Ā Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
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: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 20-25 reps
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 10 reps each side
Description: Use a dowel to stretch shoulder into end range external rotation.
Goal: 30 second holds
Description: Use your core to hold yourself in a hollowbody position. Leaving elbows bent, lift up into a planche position with legs straddled.
Goal: 3 rounds of 3 reps x 5 second holds
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs and straighten arms into handstand.
Goal: 3 rounds of 3-5 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. Then bring your straight leg in front of you holding foot off the ground, and return it to the side. Repeat on the other side.
Goal: 3 rounds of 5 reps each direction
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 of 8-10 reps
Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Keeping hollowbody position, slowly lower yourself down trying to stop in front lever position with legs straddled. Keeping hips in place, pulse legs up and down.
Goal: 3 rounds of 5-8 reps
Description: Start in a frog stand. Shift your hips down and over 1 arm into a crab stand. Lift hips back up to a frog and repeat on the other side.
Goal: 3 rounds of 4 reps each side
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: 3 rounds of 8 reps each leg
Description: Start in sitting with legs wide and hands in front of you. Lift up into a stalder and pulse hips up with feet off the ground.
Goal: 3 rounds of 8 pulses
Description: Hold onto rings with neutral grip and palms facing each other. Perform chin-up to chest.
Goal: 3 rounds of 8-10 reps
Description: Go into a middle split with your hands on the floor and back to the wall. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and try to lift hips over shoulders.
Goal: 3 rounds of 5 reps
Description: Begin in a crunch planche with your elbows straight. Place your knees on the back of your triceps. Extend at your hips to lift your knees off your triceps. If you are unable to lift and hold the open planche, perform knee lifts landing your knees back on your triceps every rep.
Goal: 3 rounds of 3 reps x 5 second holds
Description: Get into a handstand on the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
Goal: 3 rounds of 5-8 reps
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.
Goal: 3 rounds of 8 reps each leg
Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 3 rounds of 8 reps
Description: Start in a frog stand and transition to stalder, v stand, and back to frog.
Goal: 3 rounds of 3 reps each position
Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly into stalder.
Goal: 3 rounds of 5 reps
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight. Transition from 1 arm working into hip rotation as shown in this video
Goal: 3 rounds of 3 reps each sideĀ
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 of 10 reps
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 3 rounds x 30 second holds each leg
Description: Follow the video for a deep stretch and hip opening squat.
Goal: 3 rounds of 5 reps x 10 second holds
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 3 rounds x 15 second holds per leg
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra to the lower hand behind your back.
Goal:3 rounds x 15 second holds each arm