Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Natasha! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
ADD 3 REPS OF 20 SEC HOLD OF HOLLOW BODY AT END OF WARM UP
Description: Work this movement to maximize your subscapularis and serratus anterior muscle engagement to support you in pushing movements.
Goal: 15 reps per day
Description: Work this to strengthen your shoulders, core and triceps
Goal: 3 Rounds, 30 second holds
Extra Notes: You might not hit30 seconds, 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 first handstand kata linking handstand movements together
Goal: 3 rounds of 2 reps.
Description: Elbow support planche leans. Use this movement to work your lower core to connect into your pelvic floor and your pushing strength.
Goal: 3 rounds of 5 reps with 5 second holds per rep
Extra Notes: You might not hit all 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 your leg strength and power production by doing repeated jump squats.
Goal: 3 rounds of 5 reps
Description: Lift into a side plank on your elbow with the top leg on a raised surface as seen in this demo.
Goal: 3 rounds of 20 seconds total time each side
Description: hang on your bar or rings
Goal: 3 reps 20 seconds
Description: Work dips between your 2 chairs with feet on the floor. Focus on range of motion with your body between your hands, not in front of them.
Goal: 3 rounds of 10 reps.
Extra Notes: You might not hit 10 reps or all 3 rounds, 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 pre handstand position with shoulder directly over wrists. Press your chest toward your thighs for as much compression as possible then hop to your elevated surface. Perform a negative back to the floor.
Goal: 3 rounds of 5 reps
Description: Lift your hips with legs straight, arms behind you. You will keep the hips elevated as you work to drive 1 knee to your chest at a time as seen in this demo.
Goal: 3 Rounds, 10 reps per side
Extra Notes: You might not hit 10 reps each round, 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 progress in your push-ups abilities
Goal: 3 rounds of 10 reps
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: Hanging on a pull-up bar or equivalent surface at the top of a chin up position, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 5-8 crunches.
Description: Work this move to progress your dynamic rotational movements
Goal: 3 rounds of 5 reps each side.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 3 seconds.
Goal: 3 reps 20 seconds
Description: Begin in a straddle with your palms flat on the floor at shoulder width apart. Keep your hips lifts as high as you can as if you were about to lift into a press handstand. Tap each toe to the back of your wrists. Once the gets easy, weight shift forward onto your hands and attempt to tap BOTH feet at the same time.
Goal: 3 rounds of 5 taps
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Work this move with your knees bent.
Goal: 3 rounds of 7 rocks
Description: Work this move to work your glutes
Goal: 3 rounds of 8 reps per side
Description: Work to start in a chin-up position (this can be done through feet help or jumping into chin-up position). Then slowly lower (think count to five from full chin-up to hang)
Goal: 3 rounds of 5 reps
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 reps of 20 seconds
Description: This is your free run kata 🙂
Goal: 1-3 reps