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 Andrew! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
DO THE TURTLE NECK STRETCH DAILY WITH GOAL OF TWICE A DAY
Description: Lay so that your heels are under a table or on the couch for the starting position. Follow this video for further hamstring stretching
Goal: 1 round, 2 reps of each position working to 30 second holds per rep per position
*CAN BE DONE DAILY**
Description: Stand with your heels near and butt against the wall, feet somewhat wider than your hips. You will then bend over working to bend in half to get your elbows to the floor between your feet
Goal: 1 round, 2 reps of each position working to 30 second holds per rep
*CAN BE DONE DAILY**
Description: Using a towel or a dowel/broomstick you will place that behind your back holding 1 end with 1 arm above while the other hand reaches behind from below working to bring your hands together in the middle as much as possible. Once you have reached as closely together as you can, you will then a small pull with the top arm to increase the stretch to the bottom arm, pulsing that lift.
Goal: 1 Round, 3 reps of 20 second holds per rep.
Extra Notes: You might not hit 20 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a great full body stretching program.
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
Description: Start hanging on the bar. You will then engage your shoulder muscles to work to bring your shoulder blades down and together as you pull yourself as high as possible with goal of chest to bar
Goal: 2 rounds of max reps
DESCRIPTION: Follow video and have sound on.
Goal: 3 reps each direction
Extra Notes: You might not hit all reps every round or even do all rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing in front of a raised surface that you can lift your foot to the top of. You will then work to shift your feet as shown in this video to work on you cardio, flexibility and core for future free-running skills.
Goal: 2 rounds of 2 reps of 1 minute with a 15 second rest between reps
Extra Notes: You might not hit 1 minute every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: You will lay on your back, lift your hips first. You will then work to push as high up at you can as your shoulder
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the piked handstand position with feet on couch. You will then complete push-ups being sure that your elbows stay somewhere between right next to your body and 45 degrees our from your body. STRAIGHT legs
Goal: 2 rounds of 10 reps.
Extra Notes: You might not hit 10 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Work to hold your knees tight to your chest as you lift your hips up and forward. DON’T LET YOUR FEET TOUCH THE GROUND THROUGHOUT.
Goal: 2 rounds of 2 walks down your floor
Description: Start standing in front of a surface (such as a table or wall). You will then bring 1 leg behind you keeping it straight as you squat down as low as you can, being sure to keep your hips over the squatting leg. Use 2 hands to start at first, we will wean you off arm support as you get stronger.
Goal: 2 rounds of 15 reps per leg
Extra Notes: You might not hit 15 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video and kick legs up and transfer weight to hands to move across floor.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit all reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Work to not let your arms or legs touch the ground.
*may want to vacuum before
Goal: 2 rounds of 10 reps per direction
DESCRIPTION: Start in a horse stance squat. You will then cartwheel working to keep your arms straight and push through your legs and arms.
Goal: 2 rounds of 5 reps per side
DESCRIPTION: Hang from the bar and crunch legs to chest. Bring torso parallel to floor.
Goal: 3 reps of 10 sec holds per round
Description: Bring your legs up into a V and hold the back of your calves.
Goal: 2 rounds, 30 sec per round
Description: DO NOT WORRY ABOUT WALKING FORWARD. START WITH HANDS ON THE GROUND, THEN SHIFT WEIGHT TO HANDS, THEN KICK.
Goal: 2 rounds of 8 reps each side
Description: Focus on core engagement and holding your body stable.
Goal: 2 rounds of 5 leg lifts per side
DESCRIPTION: Think hollow body throughout to keep your core engaged. DO NOT LIFT A LEG OFF THE WALL!
As you fatigue, you will transition to the second video of working on stacking and holding your core engaged in a piked position, then working glutes to lift legs off the raised surface as you are able.
Goal: 2 rounds of 3 reps
Description: Start in a lunge position. You will then walk forward working to a needle kick, return to lunge, then step forward 1 step and repeat on the opposite side.
Goal: 2 rounds of 10 reps per side
Description: Start in hanging from your bar. You will then engage your core to bring your knees to your chest as you pull your pelvis up and rotate your hips through your arms then lower back to starting point.
Goal: 2 rounds of 8 reps
Description: Start in a stick position. You will then place your hands on the ground, shift your weight forward as you bend your elbows and roll forward onto your shoulder blades. This video shows a tuck jump after the roll (not what I want you to do.
Goal: 2 rounds of 8 reps
Description: This video shows a kong vault (movement over the block) DO NOT DO THIS MOVEMENT. Instead complete shoulder rolls where you start in a lunge and roll over the shoulder of the front foot.
Goal: 2 rounds of 5 reps per side
DESCRIPTION: Imagine being a cat walking on a wire. Focus on keeping your legs straight and as piked as you can.
Goal: 2 rounds of 20 steps per side
DESCRIPTION: In a piked, elbow plank position. You will then lift 1 leg up behind you, then crunch it down to your chest before returning it up to the extended position above you. Do this without arching your back so your core stays active throughout.
Goal: 2 rounds of 15 reps per side
FOLLOW THIS VIDEO FOR A FULL BODY WORK IN ALL FOUNDATIONAL MOVEMENTS
GOAL: 2 reps daily
FOLLOW THIS VIDEO FOR AN INTRODUCTION INTO NINJA STRENGTH
GOAL: 2 reps daily