Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Doug! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: You will set-up as this demo working to touch the back knee to the floor each rep.
Goal: 1 Round, 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 1 round, 8 reps per side
Description: Work this movement with your hands on the wall to work your shoulder range of motion for future bridge twists on the floor
Goal: 1 round of 10 reps per direction
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a squat. Put one hand on the box along with the opposite foot and then step through to the other side and squat. You should land facing the box.
Goal: 1 round of 10 reps per side
Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from your chest WITHOUT letting your hips fall.
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Perform a kong with hips staying low and using your core to pull your knees foward then do a shoulder roll
Goal: 1 Round, 10 reps per side
Extra Notes: You might not hit 10 reps per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: 1 round of 20 reps
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 elevate your hips and rotate your legs from one side to another.
Goal: 1 round of 12 reps (6 each way)
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: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers. Do this with 1 leg lifted.
Goal: 1 round of 15 reps per leg.
Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on your core and shoulder engagement to work towards handstand push-ups and walking with this move. BE SURE THAT THE BOOKS/BLOCKS ARE ON THE NARROW SIDE OF THE HANDSTAND THAN THE OUTSIDE
Goal: 1 round of 5 reps per side
Extra Notes: You might not hit all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 1 round of 25 reps
Extra Notes: You might not hit all 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: 1 Round, 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 1 round of 10 reps per direction
Description: Start in a plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well as you walk in as high as you can then walk back out to the plank
Goal: 1 Round, 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to lift both legs up behind you.
Goal: 1 round of 10 reps per leg
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your handstand kata.
Goal: 1 round of 3 reps
Description: This is your ninja strength (bar) kata.
Goal: 1 round of 3 reps
Description: This is your free run kata.
Goal: 1 round of 3 reps
Description: This is your power moves kata.
Goal: 1 round of 3 reps