Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Isaac! 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: This is your first powermoves kata! We are going to work into the flare with this kata!
Goal: 1 Round of 5 reps
Description: Work this move for shoulder strength and body connection for handstand balancing
Goal: 1 round of 5 reps with 3-5 second holds per rep
Description: Engage your core as you work your 1 arm hanging strength to progress further into 1 arm meat hooks and other ninja strength movements.
Goal: 1 Round of 10 reps per arm
Description: Work this combo to continue your progress with swipes for powermoves kata.
Goal: 1 round of 10 reps per direction
Description: Work this move to continue progressing towards an aerial
Goal: 3 Rounds, 5 reps
Description: Start in a planched plank. Lower to about 90 degrees and hold for 3 seconds than repeat.
Goal: 3 rounds of 5 reps
Description: Work this move to continue progressing with powermoves
Goal: 3 rounds of 5 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: Lift to a handstand and work this routine to progress your handstand balancing
Goal: 3 rounds of 2 lifts with 5 reps
Description: Work your core and shoulder strength for 1 arm meat hooks. Progress to holding this position for up to 3 seconds per position 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 support dynamic movements while hand balancing
Goal: 3 rounds of 4 reps per direction
Description: Work this dynacombo for shoulder strength and general mobility and cardio
Goal: 3 rounds of 5 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: 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: Work this move for 1 arm hand balancing and shoulder control
Goal: 3 rounds, 3 reps per side
Description: Your freerun kata.
Goal: 1-3 reps