Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Joe! 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 little time 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: Work these movements for your back mobility
Goal: 10 second holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
Description: Using your bench, you will work your core for lever progressions on the floor as shown in this demo.
Goal: 2 rounds of 10 reps.
Description: Work this move against the wall to work your balance from side to side in a handstand.
Goal: 2 rounds of 5 reps per direction
Description: Push up into a bridge position, then lower and repeat
Goal: 2 rounds of 15 reps
Description: Pull yourself up on your rings in a chin-up position. Hold that s you work reps of straightening 1 arm out straight and return to both arms in chin-up and repeat.
Goal: 2 rounds of 8 reps per arm
Description: Follow this demo to work on hip and shoulder range of motion while strengthening your shoulders, core and hips as well. Don’t get stuck on the exact way coach Lee does this. Use it as a guide.
Goal: 2 rounds of 5 reps each direction
Description: Work this move to progress to future v-stands. Start by pushing strongly through your arms to lift your hips. You will then bring your knees to your chest working to lift your feet off the ground and hold.
Goal: 2 rounds of 3 reps with 5-10 second holds per rep
Description: Start in a support stance on your rings. You will then use your triceps to bend your elbows to lower and then return to the support stance position as seen in this demo
Goal: 2 rounds of 6 reps
Description: Sit on your yoga ball with knees bent, far enough forward on the ball to get your hands flat on the floor. You will then work to shift both hands to 1 side allowing the opposite leg to straighten. You will then engage your core and quads to lift the straightened leg before you shift and repeat on the opposite side.
Goal: 2 rounds of 10 reps per leg.
Description: Get into a side plank on your elbow with your top foot of the plank on a bench/raised surface. You will then hold that as you work to lift the bottom leg from the floor to the same height as the already lifted leg.
Goal: 2 rounds of 10 reps per side
Description: Focus on control to reach hands to floor as you lift 1 leg behind you. You want to start in a lunge, lean forward with hands and foot moving at the same time to lift with total control. Don’t worry about getting into a full handstand, instead focus on control to kick and land into a lunge squat
Goal: 2 rounds of 8 reps each leg.
Description: Hold a slightly hollow body position as you push through the rings and hold that push as you work to widen your hands away from your hips.
Goal: 2 rounds of 10 reps
Description: Walk feet out and squat. Then shift weight to each leg. Once shifted, turn the straight leg up to the sky without rotating your entire torso
Goal: 2 rounds 8 reps per leg
Description: This is for working your shoulder to stabilize you as your body moves side to side dynamically
Goal: 2 rounds 10 reps per direction
Description: Start with your legs crossed as seen in this demo. You will then work to lower down to your elbows and push back to straight arms on each side. This is to work your hip range of motion while you strengthen your shoulders and triceps.
Goal: 2 rounds of 5 reps with each hand per crossed leg side.
Description: Work this move to work your core and shoulders. Idea is to lift and meet in the middle for the v-up as you work your shoulders to reach for supermans.
Goal: 2 rounds of 10 reps each direction.
Description: This is your first kata linking movements together
Goal: 1-3 reps per day