Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Heinz! 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: Follow along with this video to get your feet and ankles ready to move
Goal: 10 reps if reps, 10 second hold if holds
Description: Follow along with this video for a full-body flexibility training.
Description: Follow the video to get your wrists ready for weight bearing
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 8 reps each leg.
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 5 rolls slow and controlled
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 3 reps
Description: This is your powermoves kata
Goal: 3 rounds of 2 attempts
Description: Start kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Start with hands as far apart as possible with both thumbs facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can and rotate your chest to the sky.
Goal: 3 rounds of 5 reps each side
Description: Start in a tuck planche position with feet on floor. You will then hold that core engagement as you lift and hold 1 heel to your bottom.
Goal: 3 rounds of 3 reps with 5 second holds per leg
Description: While in standing, grab one foot with both your hands. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 8 reps.
Description: From hanging, bring knees as high as possible and then extend legs straight into a V stand.
Goal: 3 rounds of 8 reps.
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders. Walk over if you’re able to safely.
Goal: 3 rounds of 3 reps
Description: Begin in a straddle with your palms flat on the floor at shoulder width apart. Keep your hips lifts as high as you can as if you were about to lift into a press handstand. Tap each toe to the back of your wrists. Once the gets easy, weight shift forward onto your hands and attempt to tap BOTH feet at the same time.
Goal: 3 rounds of 5 reps each (single foot and doubles)
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.
Goal: 15 second holds x 2 reps each leg.
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 reps each leg
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
ADD PULSES
Goal: 1 round of 2 reps per leg, 60 second hold
Description: This is your ninja strength kata
Goal: 3 rounds of 2 attempts
Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.
Goal: 3 rounds of 5-8 reps
Description: Start kneeling below your rings. You will then pull as high as you can with your feet staying on the floor using your feet to transition you from the hang to the dip portion of the muscle-up
Goal: 3 rounds of 10 reps
Description: Begin this move with your legs tucked up to your chest. Flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Straddle your legs and attempt to extend at your hips to straighten your knees.
Goal: 3 rounds of 5 reps
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: 3 rounds of 1 rep for 1 minute
Description: Follow the video to sequence a flare around the world.
Goal: 3 rounds of 5 reps each direction.
Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 3 rounds of 8 reps
Description: This is your free run kata
Goal: 3 rounds of 2 attempts
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 go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
ADD PULSES
Goal: 1 round of 2 reps per leg, 60 second hold
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: 5 maximal attempts
Description: This is your handstand kata
Goal: 3 rounds of 2 attempts
Description: Pull yourself up to your nipple line while maintaining knees to chest
Goal: 3 rounds of 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: 3 rounds of 10 reps each direction.
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
Description: Hold a side plank on hand with your top leg lifted in the ring. Use your core to pull your legs around to the front to Manna position. Focus on core compression and landing the top hand to the ground
Goal: 3 rounds of 5 reps each side
Description: Start lying on your back then push up to a bridge position. Explode off your feet to hop both feet off the floor.Then, explode off hands and fingers to hop both hands off the floor.
Goal: 3 rounds of 10 reps each
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: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
ADD PULSES
Goal: 1 round of 2 reps per leg, 60 second hold