Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Eric! 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
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: This is your ninja kata.
Goal: 2-3 reps
Description: This is your handstand kata
Goal: 2-3 reps
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 5 reps.
Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.
Goal: 5 switch grips
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 10 reps each leg.
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: 10 reps each way
Description: Begin in a bear position with knees hovering. Rotate to the side and lift that arm as the opposite leg “shoots through” the opening.
Goal: 10 reps each side.
Description: Start by kneeling on your knees next to your stall bars. Start with hands as far apart as possible with both thumbs facing down. Keep your arms straight and core tight as you raise and lower your top leg as high as you can.
Goal: 10 reps each side
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 10 reps
Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.
Goal: 10 rolls each way.
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 10 negatives with at least 5 second lowering
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor as deep as you can go.
Goal: 20 push ups (switch legs every 5 reps)
Description: Begin standing on a sturdy item of challenging height. Step off the item into a crossed lunge keeping the elevated foot flat as you reach the other foot toward the ground (it’s okay if it doesn’t touch). Then step back up on the box and repeat
Goal: 10 reps per leg
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 5 reps per leg.
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: 5 reps.
Description: 5 second holds per position.
Goal: 5 rep each direction
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 12 reps each leg.
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders and then extend to handstand. Slowly lower back to the ground in reverse as shown in the video.
Goal: 10 reps
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.
You can do this on parallattes
Goal: 8 reps per leg
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 12 reps each direction.
Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 10 reps each side
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 15 reps each leg
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: 8 reps each direction
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 6 reps with 10 sec hold each
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 3 reps each leg.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 30 second hold x 4 reps each leg
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