Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Yevgeniy! 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
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: 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: 3 rounds, 3 reps with 10 second holds per rep
Description: Start in a side plank position with the top leg on a raised surface, bottom leg tucked against the other leg.. You will then lift your hips and lower them to touch the floor and return to the lift position
Goal: 3 rounds of 10 reps per side
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: Stand with back to wall. You will then rotate so that both hands are flat on the wall keeping the feet facing forward. You will then rotate as seen in this demo ending in the side rotation position you started on the other side of you. Return to starting position unwinding yourself and repeat.
Goal: 3 rounds of 8 reps per direction
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Have hands facing at a 45 degree angle from your body as you hold your hips high working your core to bring your knee to your chest 1 leg at a time.
Goal: 3 rounds of 10 reps per leg
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: Engage your core to lift your knees to your chest and lift your hips up level with the floor. You will then hold this position for the prescribed time
Goal: 3 rounds of 5 reps with 3 second holds per rep
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: 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: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 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: Follow this demo video to work on your hip mobility and strength. Use your core to support you to stay low and to lift the straight leg.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps each round, or complete all 3 rounds, 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: 3 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: Start in a support stance on the rings. You will then engage your shoulders, holding your core engaged to lower into a partial iron cross before returning to the support stance. Work the depth you can maintain without losing and dropping to the floor
Goal: 3 rounds of 7 reps
Description: Get into this position with feet in center of block. Focus on keeping hips over shoulders
Goal: 3 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 your hamstring mobility with this move
Goal: 1 Round, 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: 3 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 with feet on a raised surface. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward and do push-ups in this position.
Goal: 3 rounds of 10 reps
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: 3 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!
Description: Work this move to progress towards your press handstand. Work your core to hold the balance
Goal: 3 rounds of 30 second holds per round
Description: Cross 1 leg over the other and then squat down working to get hips level with your knee as you keep the crossed leg’s knee from lifting up.
Goal: 3 rounds of 30 second holds per side
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!