Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Doug! 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 ~30-60 MINUTES 3-6 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! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Use your vertical bars on your pull-up bar. Stand on a flat foot as you engage your glutes to lift your leg and hold it
Goal: 2 rounds of 5 reps per side, 10 second holds per rep
Description: Start in a lunge with 1 hand on the floor other hand on the wall. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 2 rounds of 8 reps per leg
Description: Start in a handstand position on the wall. You will then bend your knees and elbows and slide your feet down to land your knees on your elbows. Focus on holding your hips stacked over yourself to allow yourself to land without your feet touching the floor.
Goal: 2 rounds of 5 reps
Description: Pull your knees through your arms in a skin the cat, then lower into a tucked lever position and hold. Return to front hanging and repeat.
Goal: 2 rounds, 10 reps 3 second holds per rep in the tuck position
Description: Work on holding your knees against your triceps with your core as you keep your arms straight.
Goal: 2 rounds of 3 reps with 10 sec holds per rep
Description: Start on your forearms near the wall. You will then kick to touch your feet to the wall while looking down at the floor. Use this movement to help open your shoulders while you strengthen them.
Goal: 2 rounds, 3 reps with 15 second holds per rep.
Description: Start by lifting your leg up and holding it with your hands behind your the standing leg. Then squat down on the standing foot into as deep of a squat as you can.
Goal: 2 Rounds, 8 reps per leg
Description: Work this move with your feet on the wall at your chest height. You will then use your core to bring your hips forward and backwards to go from a bent knee to straight knee v-stand position with hips off ground the entire time
Goal: 2 Rounds of 10 reps
Description: This move starts by laying on your back with hands under your couch. You will then contract your core to lift your legs and body to invert yourself. You will then hold your core active as you lower yourself down, feet first towards the floor
Goal: 2 Rounds, 10 reps
Description: Kick into a full handstand. You will then straddle your legs and lower into a stalder position.
Goal: 2 rounds of 7 reps
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 2 rounds, 3 reps, 20 second holds per rep
Description: Walk into a handstand and hold it on the wall. You will then work to complete push-ups in the handstand position
Goal: 2 rounds, 10 reps per round
Description: Work this move to strengthen your hips for single leg squats. Try to complete without the back foot touching the floor.
Goal: 2 rounds of 10 reps per leg
Description: Follow this demo to kick into a rotational handstand movement.
Goal: 2 Round, 7 reps per direction
Description: Push up into a bridge with your feet on a raised surface. Weight shift towards your shoulders as far as you can then hop your feet up and over yourself to land in a piked position
Goal: 2 rounds of 10 reps
Description: Start in a plank position. You will then engage your core to bring your knees to you chest to compress bringing your feet through to the front into a reverse plank. Hold that for a second before engaging your core to bring your hips and legs back to the starting plank position.
Goal: 2 rounds of 10 reps
Description: This is your handstand kata
Goal: 1-3 reps
Description: This is your ninja strength kata
Goal: 1-3 reps