Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Bryan! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up 10 second holds or 10 reps per move
HOP YOUR FEET TO HELP WITH WALK-OVERS
Description: 3 rounds of 1-2 attempts
Description: Engage your core as you work your 1 arm hanging strength to progress further into 1 arm meat hooks and other ninja strength movements.
Goal: 3 Rounds of 3 reps per arm
Description: Engage your core to hold an L as you complete dips.
Goal: 3 Rounds of 10 reps
Description: Engage your core as you work your 1 arm hanging strength to progress further into 1 arm meat hooks and other ninja strength movements.
Goal: 3 Rounds of 5 reps of this routine per arm
Description: Focus on hip control through core engagement and shoulder control
Goal: 3 rounds of 5 reps
Description: Pull and hold as you straighten 1 arm out to the side. Goal is to hold the position for a count of 3-5 seconds
Goal: 3 Rounds, 5 reps each side
Description: Hold this crunch flag position.
Goal: 3 rounds of 2 maximal holds each side
Description: Start in a handstand on the wall. You will then work to rotate your body to face the wall and back to work on handstand circular movements.
Goal: 3 rounds of 5 reps each direction
Description: 3 rounds of 1-2 attempts
Description: Kicks workout
Goal: 3 rounds of 1 time through this video
Description: Lean forward with arms straight and use your core to lift you hips up into a handstand. You can hop a little to get your feet floating, but then you will use your core and glutes to finish the press before controlling your feet back down into a stalder position. DO NOT BEND YOUR ARMS AT ANY POINT
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, 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 tuck planche. Focus on rounding through the spine and pushing the ground away. Walk in a circle. Keep feet lifted as long as you can keep your rounded back, if you lose it, slide your feet on something slick
Goal: 3 Rounds, 3 circles each way
Description: Start with knees bent and crossed. You will then lift your body off the floor and straighten your legs as seen in this demo.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 7 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Kick up to handstand, go over to your 3 point table, push from planted hand and use core to come to stand
ONLY ON DOMINATE SIDE
Goal: 3 rounds of 3 reps
Description: Push up into a bridge from the floor then work to walkover (You can use a raised surface at the lowest height you can hop.) Once you walkover, you will then kick your feet to complete a front walkover and repeat
Goal: 3 rounds of 5 reps
Description: Focus on engaging your glutes to complete single leg squats.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with arms straight and knees on the outside of arms, but not touching. Then lift the feet and hold
Goal: 3 Rounds, 3 reps with 3-5 sec hold
Description: 3 rounds of 1-2 attempts
Description: Work this move to get your shoulders and hips going to support spindles.
Goal: 1 round of 10 reps per direction
Description: Perform the first half of a spindle. Then, going with your momentum, do a bridge twist and after coming out of bridge, finish the spindle. The whole time going with the momentum you create.
Goal: 3 rounds of 2 attempts per side
Description: follow this video to work towards your full flare
Goal: 3 rounds of 8 reps
Description: Kick up to a handstand. Straddle your legs then weight shift over one arm as far as you can. Attempt to weight shift so far that you can unweight one arm. Switch sides.
Goal: 3 rounds of 45 second holds per side per round
Description: Work this kicking movement to progress in powermoves and free running
Goal: 3 rounds of 4 reps per direction
Description: Work on getting into a handstand position then walking your hands forward. Force at least 1 hand movement forward each kick-up.
Goal: 3 Rounds, 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: 3 rounds of 1-2 attempts
**THIS IS THE MOST UPDATED VIDEO OF THIS KATA**