Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jason! 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 is more important than reps! You might not hit all reps or even do all rounds, 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 position. You will then kick the back leg around and forward to complete a 360 degree spin progressing forward as seen in this demo. Focus on hip control over the height of the legs to start.
Goal: 1 round of 5 reps per side
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 1 round of 20 reps per side
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: 1 round of 15 reps per leg
Description: Work this move just from the handstand at the wall down to frog.
Goal: 1 round of 10 reps
Description: Hang on your bar and use your core to pull your knees to your chest and then through your arms working to pull your feet through and to the backside of the bar. Control and lower yourself back to hang and repeat.
Goal: 1 round, 10 reps
Description: Start with butt to wall, feet slightly wider than hips. You will then lean forward working to touch your hands and eventually elbows to the floor.
Goal: 20 second hold x 3 reps
Description: Work this move to work your core strength to progress towards levers
Goal: 1 round, 15 reps
Description: Start in a frog position. Use your core to transition from frog to an elbow planche.
Goal: 1 round of 15 reps
Description: Work this movement using your feet to complete the transition from the pull up to the dip
Goal: 1 round, 10 reps
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 1 round of 15 reps each direction.
Description: Work your bridges here
Goal: 1 round of 15 reps
Description: Start in a deep squat placing your hands on the floor between your feet. You will then lower your hips allowing your thighs to rest on your triceps. You will then slide your feet forward to attain a stalder position.
Goal: 1 round of 3 reps, 30 second holds per rep
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 2 reps each leg
Description: Work your hips with this movement. Goal is to spin on your feet so all the rotation comes from your hips.
Goal: 1 round of 15 reps per side
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 1 round of 15 reps each leg
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. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 1 round of 15 pushups per side
Description: Start in the crab position with knees bent. You will then work to lift 1 leg as seen in this demo
Goal: 1 round of 15 reps each side
Description: Place your feet on the wall as seen in this demo and work to straighten your knees into a full planche and then push back to the bent knee position.
Goal: 1 round of 12 reps
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: This is your first kata
Goal: 1-3 reps