Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Connor! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move if holds, 10 reps if reps
Description: Pull to the top of your pull-up. Then hold there and work to pulse up and down small pulses to increase the height of your pull-ups.
Goal: 1 round, 25 pulses total
Description: Support yourself with a pole. Move one leg behind then squat on standing leg as shown in this demo video
Goal: 1 round, 20 reps per side
Description: Start in a crouched position with hands flat and leg pointed out to the side. Sweep the leg in front of you and under your hands and supporting leg.
Goal: 1 round, 15 reps per side
Description: Put your feet on a raised surface with hips stacked over your shoulders and hands. You will then work push-ups in this position, holding your core active to not arch through your back.
Goal: 1 round, 20 reps
Description: Start sitting on your shins with hands outside your knees. You will then push through your arms and engage your core to hold the tuck planche.
Goal: 1 round, total time of 60 seconds
Description: This move begins in hanging with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 1 round, 20 reps
Description: Hold your knees to your chest with legs as straight as possible as you use your triceps and core to lift your hips up and forward. DO NOT LET YOUR FEET TOUCH BETWEEN REPS
Goal: 1 round, 25 reps
Description: Start lying on your back then push up to a bridge position. Shift weight into you hands working to push your forearms against the wall
Goal: 1 round, 15 reps
Description: Start in a plank position with feet on a raised surface. You will then walk your hands in towards your feet, lifting hips up above your hands into a piked handstand position. You will then walk hands back out to a plank position.
Goal: 1 round, 15 reps
Description: Get into a balanced frog position. You will then work to hold your core and engage your glutes to lift 1 leg up off your arms and return it.
Goal: 1 round, 10 reps per leg
Description: Start in hanging. You will then work to lift your legs to the bar to touch your feet between your hands with your legs as straight as possible to build your core strength for levers
Goal: 1 round, 20 reps
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: 1 round, 15 reps
Description: Work on controlled kicking to handstand as seen in this demo. Work to land on the same leg as you kicked from for that control
Goal: 1 round, 20 reps per side
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 1 round, 20 reps per side
Description: Lay on your back and engage your core to attain a hollow body position with legs straight as shown in this video.
Goal: 1 round, 60 second hold x2 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 15 reps per direction
Description: This is your free run kata!
Goal: 1-5 reps
Description: This is your handstand kata!
Goal: 1-5 reps
Description: This is your ninja strength kata!
Goal: 1-5 reps