ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Alex! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: You will set-up as this demo working to touch the back knee to the floor each rep.
Goal: 1 Round, 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on pushing the ground away as you engage your core to lift a leg off the wall.
Goal: 1 round, 15 reps per side
Description: Push into a bridge with feet by wall. You will then lift 1 leg and place on wall. Hold this position and do push-ups.
Goal: 1 round of 10 reps per leg
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your feet towards your elbows without collapsing through your shoulders to attain a pike position. Once you are in the pike, you will lift 1 leg and hold for a count of 3 and repeate on other side. You will the slide back out to starting position being sure to not allow your back to arch.
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Engage your core to lift your knees to your chest and lift your hips through your arms. ONLY GO AS LOW AS YOU CAN SAFELY COME BACK THROUGH YOUR ARMS!
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is focusing on holding ups up for lever work as you work your obliques to rotation your legs side to side
Goal: 1 round of 15 reps per side.
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers. Do this with 1 leg lifted.
Goal: 1 round of 15 reps per leg.
Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on your core and shoulder engagement to work towards handstand push-ups and walking with this move. BE SURE THAT THE BOOKS/BLOCKS ARE ON THE NARROW SIDE OF THE HANDSTAND THAN THE OUTSIDE
Goal: 1 round of 5 reps per side
Extra Notes: You might not hit all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video with sound on to work your entire body for future flares. For the sound the person is counting for you to follow
Goal: 1 round of 8 reps per direction
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work your core and triceps. You will work this movement with straighter legs than the demo video.
Goal: 1 round of 25 scoots
Extra Notes: You might not hit all 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall into a handstand position giving some space from the wall. You will then stack your hips over your shoulders and hands as you work to slowly lower your legs down the wall.
Goal: 1 Round, 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to kick up towards a handstand focusing on leg control to lift up and down without falling.
Goal: 1 round of 10 reps per leg
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well as you walk in as high as you can then walk back out to the plank
Goal: 1 Round, 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to lift both legs up behind you.
Goal: 1 round of 10 reps per leg
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your first kata.
Goal: 1 round of 3 reps
Description: This is your ninja strength (bar) kata. You will do everything up to the wipers as seen here. Then you will do a skin the cat to an inverted pike position on the back side of the bar. Hold that pike position and rotate right and left. Then go to center and complete a german hang to release (last movement in this video)
Goal: 1 round of 2 reps