Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Wes! 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 ~30-60 MINUTES 3-6 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 holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Work full range pull-ups working to pull to chest each rep.
Goal: 3 rounds, MAX REPS (Goal of eventually 20)
Description: This move starts sitting on the ground, legs straight. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. You will then work your core to bring your knees to your chest and back to straight working to lift the feet off the ground during the knee movement.
Goal: 3 Rounds, 10 reps
Description: Start in a plank position with feet on a raised surface. You will then walk your hands in towards the surface letting your hips raise into a piked position. Hold this position as you lift 1 leg up then tap it to the floor and return to raised position.
Goal: 3 rounds, 5 reps per leg
Description: Start laying on your back. You will then engage your core to lift into a hollow position. Hold that then roll into a superman position without touching your arms or legs on the floor. Continue to roll back into hollow.
Goal: 3 rounds of 5 rolls per direction (hollow to superman to hollow is 1 rep)
Description: Work this movement to stretch your hips specifically into your piriformis.
Goal: 3 round, 1 rep per side of 30 second holds per rep
Description: Use your core to hold your legs in an L position in hanging. You will then use your core and shoulders to rotate side to side.
Goal: 3 rounds, 7 reps per side
Description: Work this routine to maximize your core engagement and endurance
Goal: 3 Rounds x10 reps per movement
Description: Start in a piked position. You will the rotate over into a table being sure top squeeze your glutes to support your back and shoulders.
Goal: 3 rounds of 5 reps per direction
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 3 Rounds, 3 reps per side with 10 second holds per rep
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control into a handstand working to then walk forward with your hands. Focus on control throughout.
Goal: 3 rounds of 5 reps per leg
Description: Work this move with hands on the floor working to stretch without over-stretching your hamstring
Goal: 3 rounds, 2 reps, 15 second holds per rep per side
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 3 rounds, 20 seconds each leg per round
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on rotating a full 180 degrees each rep
Goal: 3 rounds of 10 reps per side
Description: Work this move to work your stalder lifts. Goal is to hold your knees high towards chest as you straighten your legs.
Goal: 3 rounds of 5 reps
Description: Hold a turtle shell back position as you hold a plank with your weight shifted forward towards your fingertips. You will then work push-ups as seen in this demo video.
Goal: 3 rounds, 10 reps per round
Description: Work this movement in hanging. Focus on holding your knees up as high as possible as you straighten them from the crunched position
Goal: 3 rounds, 10 reps