Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Adam! 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: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Work full range pull-ups working to pull to chest each rep.
Goal: 1 round, MAX REPS (Goal of eventually 20)
Description: Lift your hips off the ground with your knees bent. Hold yourself up as you work to straighten 1 leg (or as able both legs) up and out into a v-stand position
Goal: 1 Round, 15 reps per leg
Description: Start in a support stance on your rings. You will then work to dip your body as seen for the reps
Goal: 1 round, 15 reps
Description: This is your ninja kata
Goal: 1 round of 2-3 reps
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 1 round of 6 reps with 10 sec holds per rep
Description: Work this movement to stretch your hips specifically into your piriformis.
Goal: 1 round, 3 reps of 20 second holds per rep
Description: Work this move on your rings being sure to transition from the pull to the dip portion of the muscle-up with your feet on the ground.
Goal: 1 round, 15 reps
Description: Have the sound on and follow as he works around and holds.
Goal: 1 Round x 6 reps per direction
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. FOCUS on pushing down through your heels to maximize glute engagement
Goal: 1 round of 10 push-ups
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your knees to your chest and hold there. Once in your lever position, you will then crunch your knees to touch the bar and back to your chest.
Goal: 1 Round, 12 reps
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 1 round of 15 reps per leg
Description: Work this move with hands on the floor working to stretch without over-stretching your hamstring
Goal: 1 round, 3 reps, 15 second holds per rep per side
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 1 round, 1 min each leg
Description: Work this move to strengthen your hip rotators and pelvis muscles. Make sure you lower keeping your hips facing the raised surface
Goal: 1 round of 15 reps per side
Description: This is your handstand kata
Goal: 1 round of 2-3 reps
Description: This is to work your shoulder and core strength for future planches and frogs
Goal: 1 round, 10 reps working to a 5 second hold time per rep
Description: This is focusing on holding hips up for lever work as you work your obliques to rotation your legs side to side
Goal: 1 round of 12 reps per side.
Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 5 reps per side with 10 second holds per rep
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 1 round, 10 reps per side
Description: Work this movement in hanging. Focus on holding your knees up as high as possible as you straighten them from the crunched position
Goal: 1 round, 15 reps
Description: Start in a deep squat. You will then reach your hands to the floor between your feet working to bring your feet forward and lift.
Goal: 1 Round, 10 reps (working to bring legs out in front of you and lifting feet off floor)