Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there David! 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: 5 reps daily
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
30 second holds per side
WORK TO GET YOUR HIPS STACKED OVER YOUR SHOULDERS TO MAKE THIS EASY 🙂
Description: Focus on dynamic control at hips to be able to place your hands and feet in the same positions throughout this as shown in this demo.
Goal: 1 round of 12 reps per direction
Description: Work to lower your legs with control from this partial press position to the floor
Goal: 1 round, 10 reps
Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Only go as high as you can keep control.
Goal: 1 round of 10 reps
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 1 round of 10 reps.
Description: Follow the video to sequence a flare around the world.
Goal: 1 round of 10 reps each direction
Description: Lift into a bent knee v-stand position. From there you will hold your thighs near your torso as you work to straighten your legs up causing further activation in your quads, triceps and shoulders.
Goal: 1 Round, 12 reps of straightening legs
Description: Pull into a tucked lever position. You will hold that as you work to lower 1 leg at a time keeping the knees bent as seen in this demo video.
Goal: 1 Round, 10 reps per leg
Description: Focus on your shoulder stability and opening to fully straight out to side arms for full iron cross in rings.
Goal: 1 round of 10 reps
Description: Use your glutes to stabilize your hips as you squat low then use your core to lift the straight leg forward as shown in this demo
Goal: 1 round of 20 reps per leg
Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. *Keep elbows close to side as much as possible to maximize triceps engagement.*
Goal: 1 round of 15 reps
Description: Your freerun kata.
Goal: 1-3 reps
Description: Your ninja strength kata linking hanging moves together
Goal: 1-3 reps
Description: Your first handstand kata linking hanging moves together
Goal: 1-3 reps