Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mike! 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
Description: Work to throw this now!
Goal: 10 reps daily
HOP YOUR FEET TO HELP WITH WALK-OVERS
Description: This is your first powermoves kata! We are going to work into the flare with this kata!
Goal: 3 Rounds of 1-2 reps
Description: Kick up into the handstand then work to circle from there.
Goal: 3 rounds 5 reps per direction
Description: Place 1 hand on the floor and the other against a wall. Goal is to use the arm on the wall for balance only.
Goal: 3 Rounds of 8 reps per side
Description: Focus on engaging your core and glutes to rotate your hips and shoulders after you complete a partial spindle.
Goal: 3 rounds of 5 reps per direction
Description: Your free run kata.
Goal: 1-3 reps
Description: This is designed to help you control press handstands eccentrically. Try to limit the assistance from your feet as you lower
Goal: 3 Rounds, 5 reps
Description: Work these cartwheels to continue to progress in your free-running
Goal: 3 Rounds, 5 reps per direction per move
Description: Kick to a handstand and then arch reaching your feet for the wall to be in a back limber position to open your shoulders for full walkovers
Goal: 3 rounds of 5 reps
Description: Your handstand kata.
Goal: 1-3 reps
Description: Kick up to a free-standing handstand. You will then straddle your legs and work on shifting your legs back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 5 reps per side
Description: Start in a straddled leg planche with hands on parallettes. You will then work push-ups as seen here.
Goal: 3 rounds of 10 reps
Description: Work to connect the roundoff to the valdez to give yourself a bit more power for the valdez
Goal: 3 rounds of 5 reps
Description: Work this move to support dynamic movements while hand balancing
Goal: 3 rounds of 4 reps per direction