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Hey there Walter! Here’s your 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: This move starts by your palm facing out holding onto a resistance band. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Externally rotate your shoulders to pull your hands apart from each other.
Goal: 2 rounds of 10 reps each side
Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can.
Goal: 2 rounds of 10 reps each side
Description: Start standing holding onto resistance band or cable in one hand. Retract your shoulder (pinch you shoulder blades together) and pull your arm back towards your side.
Goal: 2 sets of 10 reps each side
Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.
Goal: 2 rounds of 10 circles
Description: Get into an elbow plank, hold your core engaged, then work to rotate your pelvis left and right to work your shoulder strength and range of motion
Goal: 4 rounds of 5 reps per side
Description: Get into a side elbow plank, hold your core engaged, then work to rotate your body to work the sh0ulder you are leaning on.
Goal: 4 rounds of 5 reps per side
Description: Be in a horse stance as shown here. You will then complete small arm circles as you hold the squat.
Goal: 4 rounds of 45 second holds
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Hold onto a raised and stable surface so your arms can help you to balance and work the range of motion of your knees.
Goal: 4 rounds of 10 reps
Description: Begin hanging in a crunched front lever with legs bent and straddled. Move with the legs between the arms.
Goal: 4 rounds of 5-8 push ups
Description: Start in hanging with legs wide. You will then engage your core to lift your legs working to get them under the bar and on the backside of it. As you lower you will work to stop at 90 degrees to then bring the legs back up.
Goal: 4 rounds of 3-5 reps
Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.
Goal: 4 rounds of 3 reps
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
Goal: 4 rounds of 5 reps each leg
Description: Start in a hanging plank. Row to each side keeping plank shape.
Goal: 4 rounds of 5 reps
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: 4 rounds of 5 reps
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Use your soft block to support your full shin to do this move. You can also use a towel under your knee to lessen pain.
Goal: 4 rounds of 5 reps per side
Description: Lie down on a raised surface and place hands on the ground. Walk yourself to the edge and kick over, keeping core engaged and pelvis parallel to surface. Be careful not to twist!
Goal: 4 rounds
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: 4 rounds of 5 rocks
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 between crunched position and open crunch position.
Goal: 4 rounds of 5 reps each leg
Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.
Goal: 4 rounds of 8 pulses
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 1 leg up off the elbows and return with control.
Goal: 4 rounds of 3 reps per leg
Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 4 rounds of 5 reps each leg
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: 4 rounds of 10 reps
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: 4 rounds of 5 reps