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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHIE KONISHI CUSTOM WORKOUT

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!

DAY 1 (HANDSTAND DAY)

PIKED HANDSTAND BACK TO TALL HANDSTAND

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!

STRADDLED RING ROWS

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!

PIKED HANDSTAND CONTROLLED LOWERING

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!

REVERSE PRESS TO STALDER

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!

PLANCHE PUSH-UPS

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!

DAY 2 (CORE DAY)

DRAGON PISTOL SQUATS

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!

HANGING CRUNCH TO FULL LEVER

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!

CRUNCH FLAG HOLDS

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!

HANGING MEAT HOOKS

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!

SWEEP SQUATS

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.

DAY 3 (MUSCLE-UP DAY)

1 ARM V-UPS

Goal:  4 rounds of 3 reps per side

KICK-UP TO HANDSTAND WITH HIPS TO WALL INTO PIKE POSITION

**KEEP HEAD BETWEEN ARMS TO OPEN SHOULDERS

Goal: 4 rounds of 5 reps each direction of rotation

STRADDLED LEVER ROWS

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!

STRADDLE SUPERMANS ON BLOCK

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!

NINJA KATA LEVEL 5

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!

DAY 4 (BRIDGE DAY)

HANDSTAND ROLL-OUTS

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!

CRAB TO WINDMILL

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

POSTERIOR CHAIN STRETCH ON STALL BAR

Goal: 1 round of 5 reps, 20 second holds per rep with 10 second rest between reps

HANDSTAND LEVEL 4 KATA

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!

FLARES AROUND THE WORLD AT WALL

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

DAY 5 (MOBILITY DAY)

CONTORTION MOVES

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.

RECTUS FEMORIS STRETCH

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

WALL BRIDGING PUSH-UPS FOR SHOULDERS

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!

LATS STRETCH FOR HUMAN FLAGS

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

LEG IRON CROSS

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!

FREE-RUNNING MOVES

BRONCOS

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!

SQUAT TO HANG GLIDE TO SQUAT

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!

FLOOR HANG GLIDE

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!

KONGS

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!

BUTTERFLY TWIST OVER THE BLOCK

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!