ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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: 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.
Goal: 3 Rounds of 8 reps
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 leg up off your elbow while you hold your balance. DO NOT ARCH YOUR BACK
Goal: 3 rounds of 5 reps per leg
Description: Work to “kiss your knees” as you hold your legs to attempt to fold in half to stretch your hamstrings as you work your core.
Goal: 3 Rounds, 30 second holds per round
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then extend both legs out behind you. Attempt to pulse your secondary arm off the ground.
Goal: 3 rounds of 5 pulses each arm
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: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 3 rounds of 8 push-ups
Description: Work to lift your hips and engage your core to bring your legs in and out. You are working to lift your feet off the ground the entire time as well.
Goal: 3 Rounds, 10 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: 1 round 15 reps
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: 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: Work to keep your hips high as you rotate left and right with your legs.
Goal: 3 rounds of 5 reps per side
Description: Work this move to open your hips as you work your hamstring flexibility and balance between weight on your hands and your feet.
Goal: 3 rounds of 8 reps per leg
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