Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Stefan! 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!
Description: Follow this video for your warm-up
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 5 each way
Description: Follow the video to get your wrists ready for weight bearing.
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: This is your ninja kata
Goal: 1-2 reps
Description: This is your handstand kata
Goal: 1-2 reps
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 15 crunches.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold.
Goal: 1 rep 90 second hold
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders.
Goal: 8 reps
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 12 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: 10 reps per side.
Description: Start sitting on ball then shift weight to feet to arch over ball. Once there, shift weight toward hands for stretch. Hold for 5 seconds in bridge.
Goal: 5 attempts
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
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: 5 reps each arm with 15 sec holds
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 10 reps each leg.
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: 12 reps.
Description: This move begins with sitting on your legs with your toes on a raised surface. You will contract your core and your shoulders to raise your hips and then straighten your legs keeping your core active working to bring your hips over your shoulders without arching your back.
Goal: 10 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 10 reps each direction
Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.
Goal: 10 reps.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 12 reps each direction.
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 5 reps with 5 second holds
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: Follow the video for a deep stretch and hip opening squat.
Goal: 6 reps, hold for 10 seconds
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 8 kickbacks
Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.
Goal: 8 reps.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 10 reps each direction
Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 30 rocks.
Description: This move begins in table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.
Goal: 8 rotations each side.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
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.