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: This is your powermoves kata
Goal: 3 rounds of 2 attempts
Description: Work your shoulders and core to hang in a pull-up position, switch 1 hand at a time to chin-up position and then switch again to pull-up position. This is 1 rep
Goal: 3 rounds of 5 reps
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: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds of 5 reps
Description: Push up into a bridge. Hold that as you work to lift 1 leg off the floor for a count of 3 and repeat with other leg.
Goal: 3 rounds of 5 reps per leg
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 5 kick ups 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.
Goal: 1 round of 2 reps per leg, 30 second hold
Description: This is your ninja strength kata
Goal: 3 rounds of 2 attempts
Description: Get into a frog position with your feet on the wall. Hold your core to lighten your arms on your hands as you work to lift 1 leg up the wall behind you, allowing the other foot to help you balance.
Goal: 3 rounds of 3 reps per leg
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: Pull your knees and body between your arms in a skin the cat. Hold your hips level with the ground as you work to straighten 1 leg out behind you at a time working to scissor your legs into a partial lever position.
Goal: 3 rounds of 5 reps per leg
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 in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 8 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 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.
Goal: 1 round of 2 reps per leg, 30 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 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 to a count of 5 seconds
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 rings. Use your core to lift your knees to your chest and hips level with the ground. You will hold this position as you crunch your knees up to and back to your chest without allowing your hips to drop
Goal: 3 rounds of 8 reps
Description: Begin in a bent knee V stand position with your hips off the floor. Hold that core contraction and triceps engagement to then straighten your legs into a full V-stand position.
Goal: 3 rounds of 10 reps
Description: Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Squeeze your glutes to lift you legs. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
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.
Goal: 1 round of 2 reps per leg, 30 second hold