Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Joshua! Here’s your 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 10 second holds or 10 reps per move
WORK THIS TO HELP WITH WALK-OVERS
Description: This is your first powermoves kata! We are going to work into the flare with this kata!
Goal: 1 Round of 5 reps
Description: Focus on lifting your hips as high as you can, then roll forwards through a stalder push-up so you can repeat.
Goal: 1 round of 10 reps total
Description: Start by kicking up through a spindle to a handstand, then continue rotating your hands and body into handstand circles
Goal: 1 round of 5 reps per direction
Description: Work a pull-up to the top of the bar. You will then engage your core to attain an L position and hold it as you rotate your legs side to side.
Goal: 1 Round of 8 reps (2 rotations per side per pull-up rep)
Description: Work this move to focus on balance and glute control for better handstand kick-up control
Goal: 3 Rounds, 8 reps per leg
Description: Work your core and shoulder strength for 1 arm meat hooks. Progress to holding this position for up to 10 seconds per rep.
Goal: 3 Rounds, 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: Work this move to continue progressing with your flares
Goal: 3 rounds of 2 reps each direction
Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.
Goal: 3 rounds of 1-2 reps
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 5 reps per side
Description: Work on holding your core active in an L position. You will then walk on your hands in a circular movement.
Goal: 3 rounds of 3 reps per direction
Description: Start in a lunge position standing fully on the front leg holding the back leg in the air. You will then squat down and touch your back knee to the floor before returning to starting position
Goal: 3 rounds of 10 reps per leg
Description: Work this move to support dynamic movements while hand balancing
Goal: 3 rounds of 4 reps per direction
Description: Your handstand kata.
Goal: 1-3 reps
Description: Work this move by laying on the floor and stabilizing through a vertical pole/deck banister.
Goal: 3 rounds of 10 reps
Description: Work this move from the first part of the video where you are standing, lean back to work into a bridge, then return to standing. That is the dragon yawn.
Goal: 3 rounds of 10 reps
Description: Work on holding your hips up as you open your legs from a tuck at chest to a straddled tuck and back
Goal: 3 rounds, 5 reps
Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds.
Goal: 3 rounds of 10 reps per side
Description: Your freerun kata.
Goal: 1-3 reps