Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Greg! 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 along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Follow the video to get your wrists ready for weight bearing.
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
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 do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
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: 30 sec holds x 2 reps each side
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: Follow this video for broncos. Aim to keep legs straight and maintain piked position throughout movement
Goal: 1 round, 15 reps
Description: Work to lift your body into a bridge with your feet on an elevated surface. You will then work to shift your weight to your hands to open your shoulders and build your glute strength for full bridges
Goal: 1 round of 15 reps
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 1 Round, 10 reps
Description: Work this move as shown in the demo video. Focus on hip mobility for this move. Your leg will be touching the ground to start.
Goal: 1 round of 15 reps per side
Description: Pull as high as you can on your bar and hold it for the prescribed time with your legs slightly straddled using your obliques to rotate your legs.
Goal: 1 round of 5 pull-up reps with 10 seconds of rotations per rep
Description: Pick a box of challenging height. Begin in a squatted position and then jump on to the box landing in a squat with core active. Then jump off the box again landing in a squatted position.
Goal: 1 Round, 12 jumps.
Description: Get into a handstand on the wall. Straddle your legs and then stack your hips over your hands and shoulders to then lower your legs to hover to the ground.
Goal: 1 round, 10 reps
Description: Get in a side plank with your shin supported on an elevated surface. Push down with your top leg and squeeze your core and glutes to lift in to the copenhagen plank. Once there, allow your hips to dip to the floor with control and then lift back up.
Goal: 1 round, 10 reps per side
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche
Goal: 1 round of 3 reps with 20 sec holds
Description: Follow this video for kong. Use your core to pull your knees forward
Goal: 1 round, 15 reps
Description: Focus on holding your hips over your chest and a hollow core position as you work the push-ups
Goal: 1 round of 15 reps
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you, rest that foot on the floor. Slowly lower yourself via pistol squat while allowing your front foot to take some of your weight.
Goal: 1 round of 10 reps per leg
Description: Continue to progress your shoulder strength with more vertical body position through this movement
Goal: 1 Round x 15 reps per direction
Description: Work this move on the ground focusing on holding your hips high above elbows as you straighten 1 leg at a time. Be sure to push your elbows out against your knees
Goal: 1 round of 5 reps per side
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 1 round of 12 reps
Description: Work on deep squat then jumping. Focus on engaging your glutes to support your knees as you complete this movement.
Goal: 1 round of 12 reps
Description: Start in a frog stand position. Hold the frog position as you work to lift 1 leg up.
Goal: 1 round of 5 reps per leg
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 1 round of 5 each way
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on shifting to the side instead of just backwards.
Goal: 1 round of 15 reps per side
Description: Start in front lever crunch position. Keeping hips high and core activated while you separate your knees and attempt to get them on the outside of your arms. Keep your knees bent so your hips don’t drop.
Goal: 1 round, 10 reps total
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 10 reps per direction
Description: Start in a handstand with your feet against the wall and hands on the floor. One hand at a time step on to the block, then step hands back to the floor.
Goal: 1 round of 5 steps up and down
Description: Begin on your back. Reach one leg across your body and then make an outward circle with the leg. Use your core to lift your hips off the ground and bring the opposite leg with you as your roll over and push yourself up to plank.
Goal: 1 round, 8 each way
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 5 reps per side with 10 second holds per rep
Description: This is your ninja strength kata.
Goal: 1 Round 2-3 reps
Description: This is your handstand kata.
Goal: 1 Round 2-3 reps