Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Audun! 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: Follow this video for your warm-up. 10 reps if reps, 10 second hold if holds.
Description: Follow the video to get your wrists ready for weight bearing.
Description: Work this move to stretch your posterior chain and legs out.
Goal: 5 reps with 15 second holds per rep
Description: Begin sitting on the ball. Reach your hands over your head and shift your weight towards your feet as you reach back. Then shift your weight toward your hands as your reach for the floor. Once you touch the floor, try to push up so your back no longer touches the ball
Goal: 3 reps with 10 second hold
Description: This is your handstand kata
DO PIKE TO TABLE INSTEAD OF BRIDGE TWIST
Goal: 2-3 reps
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 2 rounds of 5 reps with 5 second holds
Description: Have your rings set so that you can start in an angled row, then pull into the dip position and complete a dip where your feet will leave the ground. Lower and repeat as seen in this demo
Goal: 2 rounds of 5 reps
Description: Follow this demo video to attain a horse stance position. You will then shift from side to side focusing on getting your hips in line with your knee and foot on the side you are shifting towards. Once shifted fully with opposite leg straight, you will rotate the straight leg so your toes face the ceiling without your pelvis moving. Lower the foot back and repeat on the opposite side.
Goal: 2 rounds, 10 reps per side
Description: Start in hanging. Engage your core to bring your toes to bar, then rotate the legs side to side. Only rotate as far as you can control without falling out of the initial position.
Goal: 2 Rounds, 5 reps per side
Description: Start in a handstand with your feet the wall and hips stacked over shoulders. Tap one leg to the ground and then extend it over your head
Goal: 2 rounds of 5 reps each side
Description: Complete a skin the cat to attain the tucked back lever position. From there you will hold for a count of 2-3 then return to the front and repeat.
Goal: 2 rounds of 8 reps
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: This is your ninja kata
Goal: 2-3 reps
Description: Start facing your stall bars. You will then bend forward reaching your hands above you to the stall bars as seen in the demo. You will then use your glutes and core to lift your legs to be inverted on the stall bars, then pike back down and repeat.
Goal: 2 Rounds, 8 reps
Description: Start in hanging. You will then engage your core to bring your knees to your chest and lift your hips up parallel to the floor. Hold that position as you work to straighten 1 leg at a time as seen in this demo.
Goal: 2 rounds, 5 reps per leg
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 2 rounds, 3 reps per direction with 5 second holds per position (follow this video)
Description: Work your flexibility and single leg squatting strength with this movement. Focus on glute control with upper body support for balance and flexibility of the straight leg.
Goal: 2 rounds of 10 reps per side
Description: Start in a tuck planche position with feet on the ground. You will then hold that core engagement as you lift 1 leg to your bottom. Hold for a count of 3 seconds per leg
Goal: 2 rounds of 5 reps per side
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 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: This is your powermoves kata
Goal: 2-3 reps
Description: Start by contracting core and pulling legs up and over the bar. Once over the bar with your elbows straight, slowly lower yourself back down under the bar.
Goal: 2 rounds of 3 attempts
Description: Use your yoga blocks for your hand support. You will focus on keeping hips up and lifting 1 leg then returning and repeating.
Goal: 2 Rounds x 7 reps per side
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 2 rounds of 2 reps each direction
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: 2 rounds of 8 reps
Description: Work your triceps and anterior shoulder to support future muscle-ups with this movement.
Goal: 2 Rounds, 10 reps
Description: Start kneeling on your knees next to pole or stall bars. Start with hands as far apart as possible with both thumbs facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can and then rotate your chest toward the sky.
Goal: 2 rounds, 3 reps per side
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