Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Wes! 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 ~30-60 MINUTES 3-6 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! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Start in hanging. Engage your core to bring your knees to your chest and to lift your hips parallel to the floor into a tucked lever position. You will then work to straighten 1 leg out at a time as seen in this demo. Focus on extending the legs straight out while keeping hips level with the ground.
Goal: 3 rounds, 5 reps per leg
Description: Lift into an L stand with hips and feet off the ground. Hold this as you engage your lower core to rock your pelvis up as you look up with your chest through triceps and rotator cuff engagement.
Goal: 3 Rounds, 10 rocks
Description: Focus on controlled kicks into a handstand working to engage your glutes to kick the legs
Goal: 3 rounds, 8 reps per side
Description: Work this movement to support further progress into a full flare with strong core and shoulder engagement.
Goal: 3 rounds of 5 reps per direction
Description: Work this movement to stretch your hips specifically into your piriformis.
Goal: 3 round, 1 rep per side of 30 second holds per rep
Description: Use your core to hold your legs in an L position in hanging. You will then use your core and shoulders to rotate side to side.
Goal: 3 rounds, 7 reps per side
Description: Balance into a crab position as seen in this video with bent knees. You will hold that as you work to straighten your knees into a full crab with legs wide.
Goal: 3 Rounds x10 reps
Description: Start in a deep single leg squat with 1 leg out to the side (snake squat). You will then place both hands on the floor in front of you, then sweep the leg in a full circle around yourself as seen in this demo.
Goal: 3 rounds of 5 reps per direction
Description: Lift your leg for a pistol squat, but hold it with 1 (or both) hands. You will hold the leg up throughout the squat to give some balance as you work your flexibility.
Goal: 3 Rounds, 10 reps per side
Description: Start laying on your stomach in a superman position. From there you will pull with your lats, digging your elbows into the ground as you engage your core to come to an elbow piked position. Hold this for a moment, then lower back to the full superman position with control.
Goal: 3 rounds of 10 reps per round
Description: Work this move with hands on the floor working to stretch without over-stretching your hamstring
Goal: 3 rounds, 2 reps, 15 second holds per rep per side
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 3 rounds, 20 seconds each leg per round
Description: Follow this demo to work a flexible, pretzel squat. Goal is to engage your glutes and stretch 1 leg as you work the strength in the squatting leg.
Goal: 3 rounds of 8 reps per side
Description: Work your hip range of motion as well as core compression using your parallettes to allow you to engage your core to bring the leg into the stalder. Then use your core to help lift your hips to bring your legs behind you to land in a plank position.
Goal: 3 rounds of 8 reps
Description: Work this movement to progress into rotational movements in handstands.
Goal: 3 rounds, 5 reps per direction
Description: Start in the position seen in this video. You will engage your core to bring your shoulders forward over your hands working to control the lowering of your legs to the floor.
Goal: 3 rounds, 5 reps per round
Description: This is your first kata linking movements together.
Goal: 1-3 reps
Description: Start in crab. You will then roll sideways as seen onto your back keeping your legs wide and feet off the ground. Then complete a shoulder roll over the opposite shoulder you crabbed in to land back into crab.
Goal: 5-8 reps per direction