Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Sandi! 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)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Walk up the wall in a handstand. Then lower your feet so your hips are at 90 degrees and hold this piked position.
Goal: 1 round of 5 reps, 10 second holds per rep
Extra Notes: You might not hit all reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on your yoga ball. You will then place your hands on the floor and work to use your core to lift 1 straight out in front of you.
Goal: 1 round, 10 reps per leg
Description: Focus on just continuing to jump to work your leg endurance, strength and jump height.
Goal: 1 round of 3 minutes with 40 seconds of jumping, 20 seconds of rest
Description: Start sitting on the floor. Bring your knees to your chest and hold them there as you work to lift you hips up and forward to “scoot” down your floor. Work to go down and back twice each round.
Goal: 1 round, 2 down and backs of your floor
Description: Follow this video to work your whole body to build flare strength.
Goal: 1 round of 10 reps per direction
Extra Notes: You might not hit all 10 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 open your hips and strengthen your leg
Goal: 1 round of 20 reps per leg.
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor with your feet on a raised surface. From there, you will lift your hips off the floor starting with your knees close to your chest. You will hold your hips up as you use your core to bring your hips back between your hands to a straight leg L and return to the bent knee position
Goal: 1 round 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: Start in a straddle sitting on a raised surface with hands on ground between your legs. Work your core and focus on lifting hips and knees high.
Goal: 1 Round 15 reps
Extra Notes: You might not hit 15 reps, 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 the floor in a hollow hold. Crunch your elbows to your knees and then roll over with arms above still above head into a superman position.
Goal: 1 round of 10 reps per direction
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: Begin with your feet on an elevated surface with your body 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: 1 round of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video. Focus on control up and landing instead of the height of the kick-up.
Goal: 1 round of 15 reps per leg.
Extra Notes: You might not hit all 15 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 core to bring your legs up and invert yourself. Then use your core to lower without flopping back to starting position.
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this move at your stall bars focusing on getting your lower hand low enough to be able to make your torso level with the ground as you work to hold your upper leg in the air with glutes as you work to rotate your torso to face the ceiling.
Goal: 1 round of 1 min holds per side
Extra Notes: You might not hit 1 min, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your bridge pushing strength and position by laying over your yoga ball and pushing up into bridge.
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 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 frog position. Balance for a couple seconds then use your glutes and shoulders to kick your feet back behind you.
Goal: 1 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 first kata. Work this to link movements together
Goal: 2-5 reps per day