Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jonaven! 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 over number of reps always!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow Lee in the video and only lower as far as your knees comfortably can
Goal: 10 reps
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can.
Goal: 5 reps each direction
Description: This is your ninja kata!
Goal: 1-2 reps
Description: This is your powermoves kata!
Goal: 1-2 reps
Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk yourself around to a belly to wall handstand. Continue in the same direction to return to back to wall.
Goal: 3 rounds of 2 handstand circles (1 each way)
Description: Start in a horse stance, then place hands on the ground and push through the arms as you lift your legs to land on the other side of your hands. Start with KNEES BENT and build your confidence before attempting to straighten legs.
Goal: 3 rounds of 3 reps each side
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 3 rounds of 15 reps.
Description: Follow this video to perform the sweep to swipe to stand move.
Goal: 3 rounds of 6 reps (3 reps each direction)
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 3 rounds of 5 maximal attempts
Description: Begin with one leg behind you and your arms out in front for balance. Lower your back knee towards the floor and attempt to gently tap your knee to the floor. Return to standing, hold your balance, then perform another rep.
Goal: 3 rounds of 10 reps each leg
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground.
DO 1 REP MAX BOTH FEET LIFTED ON FIRST ROUND
Goal: 3 rounds of 3 reps with building up to 1 min holds, alternating which foot is up
JEFFERSON CURL, PIGEON, SPLITS ALL DIRECTIONS
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 3 rounds of 1 V-stand holding and rocking for as long as you can.
Description: Begin this move with your body parallel to the floor and your knees outside of your elbows. Keeping hips high and core activated, perform rows.
Goal: 3 rounds of 8 reps
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 8 reps.
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 3 rounds of 30 second of work per side
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
GOAL: 3 rounds of 1 handstand with 5-10 push-ups
Description: 10 second holds per position.
Goal: 3 rounds of 1 rep each direction
JEFFERSON CURL, PIGEON, SPLITS ALL DIRECTIONS
Description: Perform pull up to chest level, pull chest over the bar, and perform muscle up. Keeping elbows tight, slowly lower yourself back under the bar.
Goal: as many reps as you can on 1st round
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 3 rounds of 5 reps
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 3 rounds of 8 reps each leg.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 3 rounds of 5 reps per side
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.
Goal: 3 Rounds, 20 reps per round building up to 50 reps
JEFFERSON CURL, PIGEON, SPLITS ALL DIRECTIONS
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Follow this video to perform a back lever lean and stretch your shoulders
Goal: 1 min
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: This move starts by placing the front of your foot on a raised surface with your heel hanging off the edge. Keeping your knee straight, slowly lower your heel toward the ground causing a stretch of the calf.
Goal: 2 reps of 30 seconds each side
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
JEFFERSON CURL, PIGEON, SPLITS ALL DIRECTIONS