Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kenil! 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.
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: 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: 15 sec hold x 2 reps each leg.
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing
Description: Follow this video for your first kata
Goal: 2 reps.
Description: Perform a pull up with enough power to release your hands at the top and recatch the bar. Control your descent.
Goal: 2 rounds of 8-10 reps.
Description: Begin standing on the side of an item of challenging height. With toes pointing forward, perform a step up by shifting your weight to the side (over the leg on the elevated surface).
Goal: 2 rounds of 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: 2 rounds of 10 reps (5 reps each direction)
Description: Follow the video to sequence a flare around the world.
Goal: 2 rounds of 3 reps each direction
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: 2 rounds of 10 reps each direction
Description: Perform this move from your rings or tall parallette stands. Lift your knees to your chest and hold that core contraction. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 2 rounds of 10 reps.
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: 15 second holds x 4 reps per side
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: 2 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. Hold this position maintaining hollowbody spine and alternate straightening each hip with the knee bent.
Goal: 2 rounds of 5 reps per side
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: 2 rounds of 10 reps per leg
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.
Goal: 2 rounds of 8 reps per leg
Description: Start in a copenhagen plank with your top leg supported at the shin on an elevated surface. With the bottom leg lifted, perform hip dips.
Goal: 2 rounds of 8 reps per side
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 rounds of 5 reps
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: 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: 2 rounds of 10 reps each leg
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 2 legs up off the elbows and return with control.
Goal: 2 rounds of 2 step up and down per arm
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Goal: 2 rounds of 8 reps each way
Description: Begin this move with your legs tucked up to your chest. Flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Straddle your legs and attempt to extend at your hips to straighten your knees.
Goal: 2 rounds of 3 per leg
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: 2 rounds of 8 reps per 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: 2 rounds of 5 reps each direction.
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.