Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Bart! 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 full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: Work these moves to get your wrists really warm for today.
Goal: 1 round of 20 reps of each move
Description: Start in a frog with knees to elbows. You will then work to lift both legs as shown in this demo video focusing on core engagement and shoulder pushing to straighten arms
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to10maximize your gains. You got this!
Description: Follow along with this video to work your hamstring flexibility and core engagement
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Straddle your legs as much as possible. You will then push through your arms and lift your hips. Then lift 1 leg and hold as you attempt to lift the second leg for reps.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 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 kick-up to a handstand with control, then come down safely back to lunge position.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 3 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 and work on transitioning from chin-up grip to pull-up grips while you control your body with minimal to no swing.
Goal: 3 rounds of 10 reps per direction.
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to start your core and shoulder training into flares.
Goal: 3 Rounds of 3 reps per direction
Extra Notes: You might not hit 3 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 3 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 the depth of these push-ups to work future frog to handstand transitions. These push-ups can be done with back to wall or belly to wall.
Goal: 3 Rounds, 7 reps
Extra Notes: You might not hit 7 reps every round or even do all 3 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 engage your core to lift your straddled legs up to invert yourself. Work the control on the way down to maximally train your core to return to inverted position without letting your feet touch the ground between reps
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 30 second holds twice per side
Extra Notes: 30 seconds every rep every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.
Goal: 15 second holds x 2 reps each leg.
Description: Start by lifting your hips through strong contraction of your triceps with your core engaged for core compression. From there you will hold your legs up in an L position. You will then work your core and shoulders to rock as shown in this demo video.
Goal: 3 rounds of 10 reps
Description: Follow the video to ease yourself into the W-sit.
Goal: 3 rounds of 5 reps.
Description: Get into a dip position on your chairs working to attain the L position as demonstrated in this video. You can put 1 foot on the floor for balance to ensure proper shoulder positioning and technique.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 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 stacking your hips over your shoulders as you slide your feet down the wall. Goal is to eventually complete this move without needing the wall :).
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit 7 reps every round or even do all 3 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 to begin your journey into katas.
Goal: 1 round of 3-5 reps.