Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Matt! 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!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow the video to get your wrists ready for weight bearing.
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
Description: Follow along with this video for a full-body flexibility training.
Extra notes: only do movements in a pain free range
Description: From hanging, perform scapular pull ups by keeping your arms straight and pulling your shoulder blades down. Maintain a hollowbody position as you do so
Goal: 15 reps
Description: Perform a pull up with enough power to release your hands at the top and immediately recatch the bar. Maintain hollow body position throughout and aim to pull up has high as possible
Goal: 5-10 reps.
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 8 reps
USE FEET AS NEEDED
Description: This is your ninja kata
Goal: 2-3 reps
Goal: 5 reps each (switch legs on stall bars)
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.
Goal: 15 second holds x 2 reps each leg.
Goal: 1 rep, max time
Description: This is your handstand kata
Goal: 2-3 reps
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall. You will then perform arm angels as the video shows. *Only move your arms as much as your shoulder blades will allow.*
Goal: 3 rounds of 2 reps with 30 second holds per rep
Description: Begin in a pike position. 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 position.
Goal: 3 rounds of 10 reps (5 reps each way)
Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.
Goal: 3 rounds of 10 scoots.
Description: Begin standing on your box. Step back behind one leg into a pigeon position and then lunge.
Goal: 3 Rounds of 10 reps per leg
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 5 kick ups each leg.
Description: Follow this video to perform a bridge over the ball. Go slow, aiming to get your hands flat on the floor. Once your hands are on the floor, attempt to push off the ground to take pressure off the ball.
Goal: 3 rounds of 5 reps
Goal: Use a strap, towel, etc. to loop around you foot and hold x 1 min each leg
Description: This is your free run kata
Goal: 2-3 reps
Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.
Goal: 3 rounds of 8 reps each leg.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds of 3 reps for as long as you can hold up to 1 minute max per round
Description: Follow the video to perform a broncos. Aim to maintain your piked position as you push hands, feet, hands, feet and propel forward.
Goal: 3 rounds of 30 seconds
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: 3 rounds of 10 reps each leg
Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.
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: 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: This is your powermoves kata
Goal: 2-3 reps
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 5-10 push-ups
Description: Get into a low squat. You will then use your core to bring your leg around in a circular motion as seen in this demo video
Goal: 3 rounds, 5 reps per side
Description: Start in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 3 rounds of 2 reps of 30 seconds of as many push ups as you can
Description: Follow the video to sequence a flare around the world.
Goal: 3 rounds of 5 reps each direction
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. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). Then place the lifted leg on the floor to stand. The surface should be low enough that you wouldn’t be able to stand with just one leg.
Goal: 3 rounds of 8 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: 3 reps with 10 second holds.
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