Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kevin! 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
Description: Start on knees to build up wrist strength.
Goal: 10 reps per movement
Description: 1 minute
30 second holds per side
Description: Start in a plank with feet next to wall. You will then lift your legs and walk into a handstand position holding your core active in a hollow body position. Walk back out to the plank and repeat. **ONLY WALK IN AS FAR AS YOU CAN SAFELY WALK BACK OUT**
Goal: 3 rounds, 5 reps
Description: Work into free-running with this combo
Goal: 3 rounds of 8 reps
Description: Walk into a handstand with belly to wall. Leave a bit of space between your body and the wall so that you can complete circles with your leg as seen in this demo.
Goal: 3 rounds of 5 reps per side
Description: Hold a turtle shell back (core engaged with rounded back) in a push-up position leaning forward so your shoulders are at or near your fingers forward. You will then hold this connected as you work push-ups as seen in this demo to build your pecs, triceps and anterior deltoids for handstand push-ups and planches.
Goal: 3 rounds of 10 reps
Description: Work your hip mobility and strength with this movement. The only part of your body that will touch the floor outside of the squatting foot is the hand for balance.
Goal: 3 rounds of 10 reps per leg
Description: Hold your turtle shell back as you complete push-ups as seen in this demo to build strength for press handstands and handstand push-ups.
Goal: 3 Rounds, 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: Start in hanging. You will then engage your core to bring your knees to your chest and further engage to lift your hips up between your arms. ONLY GO AS LOW ON THE BACKSIDE AS YOU FEEL CONFIDENT TO RETURN TO THE FRONT HANG POSITION
Goal: 3 rounds of 5 reps
Description: Start in a deep squat with 1 leg straight out to the side. You will then engage your core to bring your straight leg around and forward in a sweeping motion completing 360 degree sweep. Try to work on not allowing the foot to touch the floor that you are sweeping while keeping the knee straight.
Goal: 3 rounds of 5 reps per side
Description: Start in a horse stance position. Place your hands on the floor between at or even behind your feet. You will then work to bring your legs forward using your core to balance you to lift your feet up in front of you into a stalder position. Each lift is 1 rep
Goal: 3 Rounds, 7 reps
Description: Start in a plank position with feet at the wall. You will then lift 1 leg up and slide it up the wall as you walk your hands in towards the wall while keeping the bottom leg straight to stretch into a splits position. Hold for a count of 5 then return to the starting plank. Repeat.
Goal: 3 rounds of 5 reps per leg
Description: This is your first kata
Goal: 2-3 reps