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 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up with 10 second holds if holds, 10 reps if reps
Description: Do each of these moves for 1 min. This warm-up should take 7 minutes
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 3 reps.
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: Begin in your crab then transition your weight between your elbows. Bend your knees up towards the ceiling if you need as you attempt a bent arm planche.
Goal: 3 rounds of 3 attempts
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.
Goal: 3 rounds of 2 reps per leg
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 3 rounds of 8 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 5 reps.
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
Goal: 3 rounds of 5 reps.
Description: Work this move starting in handstand on the wall. You will then let your legs lower part way before you squeeze your glutes to bring the legs back up to the top of the handstand!
Goal: 3 round 5 reps
Description: 3 rounds of 1-2 attempts
Description: Perform pull up to chest level, pull chest over the bar, and perform muscle up. Keeping elbows tight, slowly lower yourself back under the bar.
Goal: 3 rounds of 3-5 reps
Description: Hold your lower body in an “L” and you row your body up towards your rings/pull up bar.
Goal: 3 rounds of 20 reps
Description: This is a great coordination move. Begin with your hands on the floor in front of you. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 3 rounds of 30 seconds practice each direction
Description: This move will be done with bent knees to be sure that your core can hold your pelvis and you don’t arch your back. You will then row holding this position.
Goal: 3 Rounds, 5 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: You will start standing in front of your wall with feet slightly forward to the wall and legs straight. You will then lean forward working to touch the floor between your feet and eventually your elbows to floor between feet
Goal: 3 rounds of 5 reps, 20 second holds per rep with 10 second rest between reps