Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Anthony! 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!
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: Follow along with this video for a great full body workout for dynamic movements.
Goal: 2 reps of this kata each day
Goal: 2 rounds of 20 hops
Extra Notes: You might not hit 20 reps every round or even 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: Sit with legs open as much as you can comfortably sit and position hands on either side of 1 leg. You will lean forward and push through your arms to lift your bottom off the floor.
Goal: 2 rounds of 10 reps per leg
Extra Notes: You might not hit 10 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: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!
Goal: 2 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)
Description: Try to limit momentum for this movement and keep arms on your ears.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 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: Start standing with back to wall and feet wide. you will then lean forward to work to put your hands on the floor. Once your hands on at the floor, you will then push your hips backwards to wall to increase your stretch
Goal: 2 rounds of 15 second holds for 2 reps per round
Extra Notes: You might not hit 15 seconds per rep or both reps per 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: Be in this starting posture and complete push-ups as demonstrated in video.
Goal: 3 rounds of 10 reps
Goal: 2 rounds of 20 FT
Description: Start in the horse stance squat (hips and knees at 90 degrees.) You will then shift to one side to hold yourself over the one leg as much as you can before you return to the othe side.
Goal: 2 Rounds, 10 reps per side
Extra Notes: You might not hit 10 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: Start with feet on wall. Walk your hands closer to the wall while your feet go up the wall.
Goal: 2 rounds of 5 reps.
Extra Notes: You might not hit 5 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 the video for Ninja Kata.
Goal: 2 rounds
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: Laying on the ground with your knees bent. You will then work to roll your legs up off the floor being sure to not use momentum to lift your legs. Lower without letting your feet touch the ground between reps to maximize the difficulty of this move.
Goal: 2 rounds of 20 reps
Description: Start this move with hands on a slightly raised surface. From there you will bring your knee to your elbow and pus-up.
Goal: 2 rounds of 15 reps per round
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: Focus on core engagement and small circles making your glutes work hard to stabilize. Don’t lean too far forward.
Goal: 2 rounds of 10 reps working on slow and controlled movements.
Description: Bring both knees to 1 elbow at a time as you crunch.
Goal: 3 rounds of 10 reps per side
Description: Start with hands on the ground and leaning a little forward. You will then bring knees to chest as Lee is demonstrating, then work to straighten your knees AT THE SAME TIME.
**YOU WILL NOT LIFT YOUR BUTT OF THE GROUND AS SHOWN IN THIS VIDEO.**
Goal: 2 rounds of 15 kicks
Description: Pike up on your elbows then lift 1 leg by crunching to your chest then kick if behind you and back.
Goal: 2 rounds of 15 reps per side per round
Description: Focus on walking 1 hand and other foot forward working to hold the leg straight as best as you can.
Goal: 2 rounds of 10 reps
Description: Keep your knees above your elbows so you can balance on your hands for the maximum amount of time.
Goal: 2 rounds of 5 reps of holds for up to 10 seconds per rep