Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mario! Here’s your UPDATED 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: Work this warm-up for a full-body movement based warm-up
Description: Work this move to strengthen your subscapularis muscle in your shoulder blades
Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You can work this move at wall or free-standing. Focus on shifting legs as much as you see in this video (focusing on your core engagement)
Goal: 1 round of 12 reps per side
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 1 round of 3 reps, 10 second holds per round
Description: Work on holding a hollow body as you bounce up and forward for future tumbling movements
Goal: 1 round of 50 reps
Extra Notes: You might not hit 50 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 engage your lower core and your core compression!
Goal: 1 round of 5 reps with 10 second holds per rep.
Description: Focus on pushing to transition from 1 crab to the other. Start with bent knees to transition working to eventually transition with legs straight.
Goal: 1 round of 6 reps per direction
Extra Notes: You might not hit 6 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 core and shoulder strength here by going from straight support stance to opening as far as you can control before returning to support stance.
Goal: 1 round 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: Focus on control to lower your legs from handstand to stalder without losing balance backwards
Goal: 1 round of 5 reps
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 will work your core and shoulders for future lifting into human flags! Focus on open shoulders and hips holding lifted leg above hip height as you lift onto your toe on the foot on the ground.
Goal: 1 round of 2 reps, 30 second holds per side per rep
Description: Work on the portion where you are lowering to the frog. This will help connect the handstand press from frog working it eccentrically.
Goal: 1 round of 15 reps
Description: Follow this tutorial to work your core to the max for flares
Goal: 1 round of 5 reps per side
Description: Work your muscle-up to prep for leveling up past level 4 Ninja Kata!
Goal: 1 round of 6 reps
Description: Work your core and shoulder strength and mobility in hips and core for this move
Goal: 1 round of 5 reps with max hold time
Description: Star in a bent knee straddled lever. You will then work to lower 1 leg in alternating movements as shown in demo keeping the knees bent to work hip range of motion.
Goal: 1 round of 12 reps per leg
Extra Notes: You might not hit 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 frog with knees to elbows. You will then engage your core to allow you to keep your knees against your triceps to attain an elbow planche position. Return to frog and repeat.
Goal: 1 round of 12 reps
Extra Notes: You might not hit 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 windmill dropping into a crab to a windmill then popping up to restart.
Goal: 1 round 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: Focus on lifting hips up high (think groin to elbows)
Goal: 1 round of 7 reps of 5-10 second holds
Description: This is the next step on your free-running journey! Keep up the good work
Goal: 1 round of 3 reps
Description: Follow this video to continue your journey into the element of power moves!
Goal: 1 round of 3 reps
Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.
Goal: 1 Round of 3 reps
Description: Here is your handstand kata to work on to progress to level 10 in handstand!
Goal: 1 round of 3 reps