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: 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: Start in hanging. You will then pull through your shoulder blades to lift your body up for a scapular pull-up.
Goal: 2 rounds of 10 reps
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: 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: 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: 2 rounds of 15 reps
Goal: 2 rounds of 10 reps per side
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 hands in the spot for your handstand and don’t move them. Then walk your feet up into a handstand, then walk them back down off 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: Hold your hollow body in a plank as you pull yourself forward.
Goal: 2 rounds of 15 feet of pulling
Description: This move starts laying on the back with legs lifted on a raised surface. You will then reach up to that raised surface on the outside of your legs.
Goal: 2 rounds of 10 reps each side
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: 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: Follow the video for Ninja Kata.
Goal: 1-3 reps