Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Alex! 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: Complete this daily to work your hip and shoulder mobility
Goal: 5-10 reps per side
Description: You will set-up as this demo with your feet on a raised surface in a straddled, piked position. You will then work to bring your hips over your shoulders as you lower your feet to the floor with control.
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: This is focusing on your obliques in a levering position
Goal: 1 round of 10 reps per side.
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: Work stalder rolls where you lift as high at your hips as you can, roll forward, push through your arms and repeat.
Goal: 1 round of 10 reps
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: Push into a bridge with feet on a raised surface. You will then shift weight to your hands as you hop strongly through your feet to bring your legs up to a handstand, then pike down. This movement can be done with legs separated to start.
Goal: 1 round of 10 reps per leg (or 15 both legs together)
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: Follow this video to work your entire body for future flares.
Goal: 1 round of 15 reps per direction
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: Follow this video to work your core, core compression and triceps.
Goal: 1 round of 4 reps, 10 second holds per rep
Extra Notes: You might not hit all 4 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on your core with your hands flat to lift your legs
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 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 movement to start with 1 hand and 3 fingers on other hand to work your hanging strength and core.
Goal: 1 round of 10 reps per arm
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 maximize hip mobility and strength. Be sure to shift your pelvis in line with your knee and foot when you shift to 1 side, then engage your core to lift the sweeping leg
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit 20 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 to kick up towards a handstand focusing on leg control to lift up and down without falling. Once you are in the handstand, shift your weight forward and start walking forward
Goal: 1 round of 10 reps per leg
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: Lift into a straddled lever position with knees bent. Hold that as you work to row your body up and down as seen in this demo video.
Goal: 1 round of 10 reps
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: Start in this demo position up on your toe as you engage your glutes and core to hold the lifted leg high and pelvis open
Goal: 1 round of 5 reps per side with 15 second holds per rep
Extra Notes: You might not hit 5 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: Start in a horse stance squat. From there, you will work controlled movement sideways to complete a cartwheel
Goal: 1 round of 15 reps per direction
Extra Notes: You might not hit 15 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: Start in a frog position with both knees on your triceps. You will then work to engage your core to lift your hips and knees up then return to the frog and repeat. This is to focus on your pushing endurance for handstand transitions
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: This is your ninja strength (bar) kata. You will do everything up to the wipers as seen here. Then you will do a skin the cat to an inverted pike position on the back side of the bar. Hold that pike position and rotate right and left. Then go to center and complete a german hang to release (last movement in this video)
Goal: 1 round of 2 reps