Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there David! 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 ~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!
Form over number of reps always!
Description: Follow along with this video for a full-body flexibility training.
Description: Follow the video to get your wrists ready for weight bearing
Goal: 10 sec holds x 3 reps
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 3 rounds of 3-5 maximal attempts
Description: While in standing, grab one foot with both your hands. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.
Goal: 3 rounds of 8 reps.
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs up off the elbows and return with control.
Goal: 3 rounds of 3-5 reps
Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 3 rounds of 5 reps.
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Hold this crunched position.
YOU CAN DO THIS ON RINGS OR BAR
Goal: 3 rounds of 2 reps with 10 second hold
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: 3 rounds of 5 reps each direction
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: This move starts in a plank with your hands on the floor and feet on a ball. You will use your core to pull your lower body towards your hands into a pike position. Slowly lower yourself back into a plank making sure your core stays engaged so your lower back does not arch.
Goal: 3 rounds of 8 reps
Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and kick off bottom foot attempting to lift body into the flag position.
Goal: 3 rounds of 5 reps per side
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.
WORK THIS MOVE TO HELP CREATE POWER AND HEIGHT FO EVENTUAL FLIPS
Goal: 3 rounds of 10 reps
Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.
Goal: 3 rounds of 5 reps each direction.
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: 3 rounds of 8 reps each direction.
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.
Goal: 30 sec x 2 reps each leg
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
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: 3 rounds of 10 reps
Description: Start by performing a pull over use core to pull legs over the bar. Perform slow and controlled tricep dip lowering yourself back under the bar.
Goal: 3 rounds of 5-8 reps
Description: Follow this video to perform a butterfly. Aim for legs straight, toes pointed, torso as low to the ground as you can get it.
Goal: 3 rounds of 5 reps per side
Description: Perform a back roll and use your hands to push off the ground to a handstand. Your head should not touch the ground.
Goal: 3 rounds of 5 reps
Description: Follow this video to perform a hangglide. Aim for legs straight, toes pointed, kick your legs as high as possible
Goal: 3 rounds of 5 reps per side
Description: Follow the video to perform broncos.
Goal: 3 rounds of 10 reps
Description: Go into a deep squat with your knees apart. Bring one leg out and use your arm to drop your shoulder inward while you push your knee out. Hold for 5 seconds then come back into standing. Switch and do the other leg.
Goal: 3 rounds of 5 reps each leg.
Description: This is your first handstand kata linking movements together!
Goal: 2-3 reps
Description: This is your first ninja strength kata linking movements together!
Goal: 2-3 reps
Description: This is your first free-running kata. Complete the vault on the ground as a jump to kong instead of over the block.
Goal: 2-3 reps