Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there William! 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: 1 round at start of workout for warm-up with 10 second holds if holds, 10 reps if reps
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 60 sec holds x 2 reps
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 4 reps each leg
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 4 reps each arm with 15 sec holds
Description: 3 rounds of 1-2 attempts
Description: Work your core and shoulder strength and mobility in hips and core for this move
Goal: 3 round of 5 reps of this sequence
Extra Notes: You might not hit 5 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Push off your feet to hop both feet off the floor.
Goal: 3 rounds of 5 hops
Description: Start lying on your back then push up to a bridge position. Explode off hands and fingers to hop both hands off the floor.
Goal: 3 rounds of 5 hops
Description: While in standing, grab one foot with both your hands. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 10 reps.
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: Start in a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and L stand. Use core to pull back out into a stalder.
Goal: 3 rounds of 3 reps of this sequence
Description: Begin in your crab then transition your weight between your elbows. Bend your knees up towards the ceiling if you need as you attempt a bent arm planche.
Goal: 3 rounds of 3 attempts
Goal: 3 round of 3 reps
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: Begin in a pike handstand. Use your core too pull your hip over your shoulders. Press up into a press handstand, then reverse press into a stalder stand.
Goal: 3 rounds of 3
Goal: 3 round of 8 reps per side with 10 second holds per rep
Extra Notes: You might not hit 8 reps every round, 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 lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout
Goal: 3 round of 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: 2 Round of 2 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: 2 rounds of 3-5 reps
Description: Work this move by holding for the prescribed time, then taking a long break (Lee says 10 sec hold, 3 minute rest to rebuild ATP)
Goal: 2 round, 3 reps of 10 second holds per rep
Extra Notes: You might not hit 10 seconds every rep or even do all 3 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 straddle position with hands on the ground. You will then lean forward and tuck yourself strongly to roll through using your core and arms to return to standing with hands between your legs.
Goal: 3 rounds of 5 rolls
Description: Work this move to progress towards handstand circles and your shoulder strength
Goal: 2 rounds of 5 reps per side
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 2 rounds of 3 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 2 rounds of 5 reps each direction