Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Julian! 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!
Form over number of reps always!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing
Description: You will jump with your arms over head as high as you can, land and roll your body backwards making sure your spine is in a hollowbody shape to prevent discomfort. Then continue the momentum forward and come back into standing and immediately jump again. This should be continuous movement to get your heartrate pumping!
PUT YOUR HANDS BY YOUR EARS LIKE YOU’RE GOING TO DO A BACK ROLL
Goal: 10 reps
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds x 2 reps per side
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 15 second holds
Description: This is your introduction to katas
Goal: 1 rep at end of warm ups
Description: This is your handstand kata
Goal: 1 rep at end of warm ups
Description: This is your powermoves kata
Goal: 1 rep at end of warm ups
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 2 rounds of 10 reps.
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 1 MINUTE
Goal: 2 rounds of 2 reps
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 2 rounds of 1 V-stand holding and rocking for as long as you can.
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 2 rounds of 10 reps (5 reps each direction)
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 2 rounds of 10 reps each leg.
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 2 rounds of 8 kickbacks
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 2 rounds of 5 reps
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 2 rounds of 5 reps
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 2 rounds of 8 reps.
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 2 rounds of 8 reps.
Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and hold x 30 seconds. Repeat on other side.
Goal: 2 rounds of 2 reps x 30 seconds each side
Description: This move starts on your stomach. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Lift your chest has high as you can and squeeze your shoulder blades together at the same time as you squeeze your glutes to lift straight legs
Goal: 2 rounds of 10 reps
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 2 rounds of 5 kick ups each leg.
Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.
Goal: 2 rounds of 3 switch grips
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 2 rounds of 3 reps each direction.
Description: Follow the video to sequence a flare around the world.
Goal: 2 rounds of 3 reps each direction
Description: This move starts in forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank.
NO SUPERMAN
Goal: 2 rounds of 8 reps
Description: Begin with your hands on rings or an appropriately high surface to do chair dips off of. Use your legs as much as you need to perform this comfortably. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 2 rounds of 10 reps.
Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.
Goal: 2 rounds of 10 reps each direction.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Start in a horse stance, then place hands on the ground and push through the arms as you lift your legs to land on the other side of your hands. Start with KNEES BENT and build your confidence before attempting to straighten legs.
Goal: 3 reps per side
Description: Start in a low squat with one arm up. Follow that arm up, back, and over with your eyes/head and allow your body to follow. Land in the same direction you began in.
Goal: 3 reps each side.