Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mario! 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!
Description: Follow along with this video for a full-body flexibility training.
**WORK THE PLANCHE POSITION BY GETTING INTO A KNEELING PLANCHE POSITION AND PULSING AT THE BOTTOM OF A PLANCHE PUSH-UP**
Goal: 1 round of each move 10 reps if reps, 10 second holds if holds
Description: Follow the video to get your wrists ready for weight bearing.
Goal: 8 reps x 10-20 seconds
Description: Work this move to work your hip strength as well as knee range of motion. Only go as low as your knees and hips tolerate without pain.
Goal: 1 round of 15 reps each leg
Description: This is focusing on holding hips up for lever work as you work your obliques to rotation your legs side to side
Goal: 1 round of 12 reps per side.
Extra Notes: You might not hit 12 reps, 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 strengthen your hip rotators and pelvis muscles. Make sure you lower keeping your hips facing the raised surface
Goal: 1 round of 15 reps per side
Description: Cross your leg into a figure 4 position as you squat down as deeply as you can. Use your arms to assist you to lower and come back up.
Goal: 1 Round, 15 reps per side
Description: Focus on holding your core active as you move your leg straight leg. Only go as low as you can
Goal: 1 round of 10 reps per side
Description: Here is your handstand kata to work on to progress to level 10 in handstand!
Goal: 1 round of 3 reps
Description: Pull to the top part of your pull-up. Hold there and work small pulses to work on increasing height of pull-up and pull-up endurance for future muscle-ups
Goal: 1 round of 15 pulses
Description: Start in a support stance on the rings. You will hold your core and triceps strong as you allow your arms to widen out and bring back in as seen in this demo
Goal: 1 round of 10 reps
Description: Follow this tutorial to work your core to the max for flares
Goal: 1 round of 5 reps per side
Description: Start in front lever crunch position (knees to chest between arms). Keeping hips high and core activated, perform rows.
Goal: 1 round of 10 reps
Description: Start in a frog position. Hold your core active to keep your knees on your triceps as you push through your arms to straighten your elbows.
Goal: 1 round, 10 reps per side
Description: Here is your handstand kata to work on to progress to level 10 in handstand!
Goal: 1 round of 3 reps
Description: Start in a lunge, arms on ears. You will then kick up to a handstand and return to the same lunge with control. Step forward each rep to switch between the sides
Goal: 1 round of 15 reps per leg
Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold. Repeat on other side.
Goal: 1 round of 2 reps x 30 seconds each side
Description: Work this move for your core and lats engagement to progress to front levers.
Goal: 1 round of 10 reps
Description: Hold your arms on your ears as you work your jump squats.
Goal: 1 round, 3 reps of 30 seconds per rep
Description: Lift your hips off the ground with your knees bent. Hold yourself up as you work to straighten 1 leg (or as able both legs) up and out into a manna position
Goal: 1 Round, 10 reps
Description: This is the next step on your free-running journey! Keep up the good work
Goal: 1 round of 3 reps
Description: Work on holding the turtle shell back as you complete this push-up with 1 leg lifted while the other leg is on a raised surface.
Goal: 1 Round, 15 reps per leg
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. FOCUS on pushing down through your heels to maximize glute engagement
Goal: 1 round of 10 push-ups
Description: Start in a kneeling position under your rings. You will then pull with and work into a muscle-up with your feet on the ground for the transition. Lower back with control and repeat.
Goal: 1 round of 7 reps
Description: This is to work your shoulder and core strength for future frog to handstand. Use the wall to help you balance as you work your core compression
Goal: 1 round, 8 reps per leg
Description: Work this move on your rings to work your shoulder range of motion for muscle-ups.
Goal: 1 round of 15 reps
Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.
Goal: 1 Round of 3 reps