Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Billy! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video as your introduction to katas
Goal: 1-2 reps per side
Description: Focus on keeping your hips and knee in alignment as you work this stretch
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 3 rounds of 10 reps.
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 8 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 3 rounds of 8 push-ups
Description: Work this move as shown in the demo video. Focus on glute engagement to move side to side with glutes engaged to keep hips to not go past the line of your knee and feet each side
Goal: 3 rounds of 8 reps per side
Description: Start in a piked handstand position with feet on a raised surface. Hold your core active to keep your hips over your shoulders and hands to walk side to side on that surface.
Goal: 3 rounds, 3 reps per direction
Description: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 3 rounds of 3 reps with 10 sec holds per rep
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Work this movement in hanging. Focus on holding your knees up as high as possible as you straighten them from the crunched position
Goal: 3 rounds, 10 reps per round
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Goal: 3 rounds of 5 reps each direction
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3 rounds of 5 reps
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 3 reps each leg.
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 3 rounds, 5 reps per side
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 10 kick ups each leg.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.
Goal: 3 rounds of 5 reps
Description: Start in a frog stand position. Hold the frog position for a count of 3, then push through your arms and squeeze your glutes to land in a plank position. Don’t let your core sag as you land in the plank position.
Goal: 3 rounds of 5 reps
Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio.
Goal: 3 Rounds, 30 seconds of rocks per round.
Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.
Goal: 3 rounds of 10 extensions each leg
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Focus on holding your core engaged to walk up and down the wall.
Goal: 3 rounds of 3 reps
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 3 Rounds, 3 reps per side with 10 second holds per rep
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep