Hey there William! 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!
FLEXIBILITY ANYTIME, ANYWHERE
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move per side
FIGURE HEAD STRETCH
SERRATUS ANTERIOR PUSH-UPS
Description: 10-15 reps daily
DAY 1
HOLDS WORKOUT
HOLD EACH MOVE FOR 1 MINUTE AT THE HARDEST LEVEL YOU CAN!
FROG STAND
Description: 1 minute
PLANCHE PLANK
V-STAND/L-SIT
ROLL BACK TO STALDER
HORSE STANCE
CRAB
30 second holds per side
BRIDGE
HOP YOUR FEET TO HELP WITH WALK-OVERS
DAY 2
SPINDLES
Description: Focus on dynamic control at hips to be able to place your hands and feet in the same positions throughout this as shown in this demo.
Goal: 3 rounds of 5 reps per direction
SCISSOR LEVERS
Description: Your focus is to engage your core and lats to hold your hips level as you straighten 1 leg out as seen in this demo video
Goal: 3 Rounds of 5 reps per leg
SWIPES
Description: Start in a table position. You will then rotate as demoed in this video. Focus on engaging your core to bring your hips up and to rotate 90 degrees.
Goal: 3 rounds of 5 reps per direction
L CIRCLES
Description: Hold an L as you weight shift between your hands to work towards L circles. Goal: 3 Rounds, 7 reps per side
HANDSTAND PUSH-UPS
Description: Work slow handstand push-ups to work your handstand pushing strength at the wall.
Goal: 3 rounds, 3 reps
DAY 3
SNAKE SQUATS
Description: Focus on keeping chest forward and up to maximize glute engagement. Work this move as a hold per side instead of reps.
Goal: 3 rounds of 45 second holds per side
CRAB TO WINDMILL
Description: Work both directions here with focus of hips high and smooth transition. This is the same hip motion you need for flares.
Goal: 3 rounds of 3 reps per side
1 ARM HANDSTAND PROGRESSIONS
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 5 reps per side
WALL PLANCHE HOLDS
Description: Get into this position with feet low to not cheat into a handstand position. You will then lean forward to planche and hold that position for max time up to 10 seconds.
Goal: 3 rounds of 10 second holds per round
CRAB TRANSITIONS
Description: Focus on core and glute engagement as you work this transition.
Goal: 3 rounds of 5 reps per direction
DAY 4
DRAGON TAILS
Description: Work this move by laying on the floor and stabilizing through a vertical pole/banister.
Goal: 3 rounds of 10 reps
DRAGON YAWNS
Description: Work this move from the first part of the video where you are standing, lean back to work into a bridge, then return to standing. That is the dragon yawn.
Goal: 3 rounds of 10 reps
DRAGON FLAGS
Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds.
Goal: 3 rounds of 10 reps per side
DRAGON BUTTS
Description: Work this movement to keep progressing towards walkovers and levers