ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Chie! 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: YOU LOWER AND THEN USE YOUR BUTT TO RAISE YOUR LEGS TO FULL HANDSTAND
Goal: 4 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 4 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 with 1 arm if you can with your feet straddled.
Goal: 4 Rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 4 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 set-up like this video, lift the legs and then bend your elbows as you lower your legs off the raised surface
Goal: 4 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
NOTE THAT THE VIDEO DOES NOT DEMONSTRATE THE FULL TRANSITION TO STALDER
Goal: 4 Rounds, 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 12 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 Rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 Rounds of 2 reps with 30 second holds per side
Extra Notes: You might not hit 2 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 4 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 controlling your leg to hold the straight leg off the ground as you rotate the leg forward and backwards
Goal: 4 rounds of 10 reps each leg.
Goal: 4 rounds of 3 reps per side
**KEEP HEAD BETWEEN ARMS TO OPEN SHOULDERS
Goal: 4 rounds of 5 reps each direction of rotation
Description: This move will be done with bent knees to be sure that your core can hold your pelvis and you don’t arch your back.
Goal: 4 Rounds, 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 4 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 complete this move with your body on a block/raised surface with hips at edge of surface so legs are off the surface.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work a full level kata on your bar.
Goal: 4 rounds of 1 rep
Extra Notes: You might not hit 4 rounds. that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by getting your shoulders very close to the wall, thank rounding your body to bring your hips away as you bend your elbows and tuck your head strongly.
Goal: 4 rounds of 4 reps
Extra Notes: You might not hit 4 reps every round or even do all 4 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 core and glute engagement to land on your back and not your hip
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
CRAB TO WINDMILL IN SLOW MOTION
CRAB TO WINDMILL IN FULL SPEED
Goal: 1 round of 5 reps, 20 second holds per rep with 10 second rest between reps
Goal: 4 rounds of 2 reps
Extra Notes: You might not hit 2 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work both directions here with focus of hips high and lessening the weight through your feet.
Goal: 4 rounds of 3 reps per side
Extra Notes: You might not hit 3 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
STEPPING THE FLARE BASES – NO HOLDS
FLARE IN SLOW MOTION
FULL SPEED FLARE
Description: BACK EXTENSTION WITH LEGS IN FRONT SPLIT
C-STAND WORKING FEET TO GROUND
Goal: 1 round of 5 reps per side with 20 second holds per rep and 10 second rest between reps.
Description: Do this like the video and make sure you keep your chest down, BUT then grab your foot with your hand and pull your foot as far towards your head as you can.
Goal: 1 round of 2 reps with 60 sec hold
Description: Push up to bridge and put feet on wall.
Goal: 4 rounds of 3 reps
Extra Notes: You might not hit 3 reps every round or even do all 4 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 and to the side of a wall. You will put your arms by your ears as if you are doing a handstand. You will then lean sideways, reaching your hands to the wall as you stretch the side of your torse (your lats)
Goal: 1 round of 3 reps per side with 30 second holds per rep, 15 second rest between reps
Goal: 1 rounds of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 rounds of 20 reps
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 rounds of 20 reps (10 per side)
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 rounds of 20 reps (10 per side)
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 rounds of 15 reps
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 rounds of 20 reps (10 per side)
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!