Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there William! 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 flexibility 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: Work this movement with 1 foot on a block and the other on the floor to stretch both ankles. Focus on following this demo to get both ankles fully stretched.
Goal: 1 Round, 3 reps per side with 15-30 second holds 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Work this move for your hip mobility
Goal: 2 Rounds, 3 reps per side with 15-30 second holds 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: Focus on pushing the ground away as you engage your core to lift your hips off the ground working to touch your head to your knees.
Goal: 2 rounds, 3 reps with 10 second holds per rep
Description: Start with your feet on a raised surface, hands on the floor in a plank position. You will then walk your hands in towards your feet to attain a piked handstand position. Walk back out to the plank keeping your core engaged to not sag in your back.
Goal: 2 rounds of 7 reps
Extra Notes: You might not hit all 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 2 rounds of 10 rolls each direction.
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: Follow this video to set yourself up into the horse stance position. Once you attain, hold it for the prescribed time being sure to push your knees out to engage your glutes.
Goal: 2 rounds of 60 seconds per round
Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with back to the wall, hands above your head. You will then reach for the wall with your hands, engaging your glutes to stabilize your back and hips as you open into a bridge position. Walk down the wall towards a bridge, then return to standing. Focuse on glute and core engagement to support your back.
Goal: 2 rounds of 8 reps
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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 2 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 2 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into this position with feet in center of block. Focus on keeping hips over shoulders
Goal: 2 rounds of 5 reps per side
Extra Notes: You might not hit 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 to work your core for future levers and handstands
Goal: 3 Rounds, 60 seconds of rocks per round
Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Squeeze your glutes to hold your hips up as seen in this demo to work your glute strength and shoulder range of motion trying to keep your hips as high or higher than your knees.
Goal: 2 rounds of 30 second holds per round
Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall into a handstand position. You will then hold that position as you make circles with 1 leg as seen in this demo video. ALWAYS start the rotation TOWARDS the leg on the wall to help you keep your balance.
Goal: 2 rounds of 5 reps per leg
Description: Follow this demo video to work on shifting from 1 leg to work on the hips and knee strength to progress towards single leg squats
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your hamstring mobility with this move
Goal: 2 Rounds, 3 reps of 15-30 second holds
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: Follow this video to work your core and triceps. Focus on engaging your core to bring your hips back between your hands without them touching the floor.
Goal: 2 rounds of 12 reps
Extra Notes: You might not hit all 12 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 plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.
Goal: 2 rounds of 10 reps
Description: Work to rotate your pelvis a full 180 degrees per side to work your hips and pelvis control
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: Work this move to progress towards your press handstand. Work your core to hold the balance
Goal: 2 rounds of 30 second holds per round
Description: Pull to the top of your pull-up. Stay there and pulse working to engage your lats and lower traps to increase the pull-up height.
Goal: 2 rounds of 10 pulses
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!