Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Will! 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: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 10 total
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Work this move to progress towards your press handstand. Work your core to hold the balance
Goal: 30 second holds
Description: Follow this video as seen to get into the horse stance and hold as shown in the demo.
Goal: 60 second holds 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: 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: 6 reps with 10 second holds per rep
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 8 reps.
Description: Work to rotate your pelvis a full 180 degrees per side to work your hips and pelvis control
Goal: 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: Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Simultaneously, squeeze your glutes to lift your legs. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 12 reps
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 2 reps of 30 seconds stretch each side
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 2 reps of 30 second holds each leg
Description: Follow the video to perform a kong walk.
Goal: 12 reps
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 8 reps
Description: Follow this video to perform a speed safety.
Goal: 8 reps (4 per side)
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 5 reps each direction.
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 5 reps.
Description: Work this move for your hip mobility
Goal: 1 Round, 2 reps per side with 15-30 second holds per side