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Advanced Foundations Cycle 6

Welcome to Cycle 6 of the Advanced Foundations Program. Each week you will receive access to new programming. Content is slowly released this way so that you do not feel overwhelmed or try to jump ahead. For the best results from this training it is important for you to follow as many of the training

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Beginner Foundations Week 6, Cycle 6

DAY 1 Muscle Up Work, Squats & Flow Warm Up: A1-General Mobilization B1-1 sets of Bear Walks, forward and backwards approx 15-20 feet C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side  E1-10 Cat & Cow F1-10 Wag the Tail    Preparation: A1-2×10 Shoulder Dislocates (level 1) or Eagle Grip

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Beginner Foundations Week 5, Cycle 6

DAY 1 Muscle Up Work, Sumo Squats & Kbs  Warm Up: A1-General Mobilization   B1-2×10 Hip Arc Walks forward and back B2-2×1 Ape Walk forward and back  B3-2×1 Lizard Crawl (level 2) or 5 Tripod/Lizard each side (level 1)    Preparation: A1-30 seconds in each position Wrist Stretches B1-10 Shoulder Dislocates (level 1) or Eagle

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Beginner Foundations Week 4, Cycle 6

Day 1  Bridging, Pancake and Pressing Handstands Warm Up: A1-General Mobilization, 10 reps of each exercise, in each direction B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet C1-2×5 Single Leg Anterior Chain Stretch, on each leg D1-10 Cat & Cow E1-10 Wag the Tail   Preparation:  A1-30 seconds Wrist Stretches in each positions A2- Shoulder Clock

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Beginner Foundations Week 3, Cycle 6

DAY 1 Muscle Up Work & Flow Warm Up: A1-General Mobilization   B1-2×10 Hip Arc Walks forward and back B2-2×1 Ape Walk forward and back  B3-2×1 Lizard Crawl (level 2) or 5 Tripod/Lizard each side (level 1)    Preparation: A1-30 seconds in each position Wrist Stretches B1-10 Shoulder Dislocates (level 1) or Eagle Grip (level

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Beginner Foundations Week 2, Cycle 6

DAY 1 Muscle Up Work, Front Squats & Flow Warm Up: A1-General Mobilization B1-1 sets of Bear Walks, forward and backwards approx 15-20 feet C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side  E1-10 Cat & Cow F1-10 Wag the Tail    Preparation: A1-2×10 Shoulder Dislocates (level 1) or Eagle

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Beginner Foundations Cycle 6

Welcome to Cycle 6 of the Beginner Foundations Program. Each week you will receive access to new programming. Content is slowly released this way so that you do not feel overwhelmed or try to jump ahead. For the best results from this training it is important for you to follow as many of the training

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Beginner Foundations Week 1, Cycle 6

DAY 1 Muscle ups, Uneven Kb Dead lifts & Flow  Warm Up: A1-General Mobilization B1-1 sets of Bear Walks, forward and backwards approx 15-20 feet C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side  E1-10 Cat & Cow F1-10 Wag the Tail    Preparation: A1- Shoulder Clock Stretches 1×30 seconds

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Beginner Foundations Week 6, Cycle 5

DAY 1 Rings, Pause Dead Lifts  Warm Up: A1-General Mobilization B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet  C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side    Preparation: A1- Wrist Stretches   B1-2×10 Shoulder Dislocates, Unweighted (level 1) or Weighted 2-5lbs (level 2) B2-Ankle Stretches and

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Beginner Foundations Week 5, Cycle 5

DAY 1 Rings, Squats, Conditioning Warm Up: A1-General Mobilization B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet  C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side    Preparation: A1- Wrist Stretches   B1-2×10 Shoulder Dislocates Unweighted (level 1) or Weighted 2-5lbs (level 2) B2-Ankle Stretches and Prep

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