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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DAN LANGELY CUSTOM WORKOUT

Hey there Dan!  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 ~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!

Form over number of reps always! Listen to your body!

MASTER WARMUP

Description: Follow along with this video for a full-body flexibility training

Goal: 10 reps if reps, 10 second holds if holds

DO DAILY DIPS WITH FEET ON FLOOR DOING DIPS WITH HANDS ON BOX BEHIND YOU

DAILY HAMSTRING STRETCHING

Goal: 2 reps x 1 minute holds each stretch

BABY STRETCH

HAMSTRING STRETCH

SQUATTED LATS STRETCHING

Description: Squat at wall being sure that your core is engaged and lower back is flat to wall. You will then work to slide your arms up and down the wall without your elbows coming away from the wall or your lower back arching.

 Goal: 1 round of 20 reps

WRIST WARM UP

WARM UP

HANDSTAND KICK-UPS

Description: Begin in a turtle shell lunge position. Bend over while kicking floating leg up straight to needle. Bring standing leg to meet.

 Goal: 1 round of 10 reps per side 

PUNCHES

Goal: 1 round, 15 punches

WORKOUT 1

FRONT LEVER NEGATIVES

Description: Lift yourself upside down into an inverted position in front of your bar. You will then work to lower your body into a lever position as seen in this demo video. 

Goal: 3 rounds 5 reps

STALDER SINGLE LEG LIFTS ON YOGA BALL

Description: Start in a squat position with feet wider than hips sitting onto your yoga ball towards the front. You will then place your hands between your feet working to bring them in line if not behind the line of your feet. you will shift side to side to lift the leg you are shifting away from as shown in this demo video.

Goal: 3 rounds of 10 reps per leg

DRAGON PISTOL SQUATS

Description: Hold on to a bar for support. Bring leg behind and extend it forward. Squat with the other leg.

Goal: 3 rounds of 6 reps each direction

ELBOW TO PIKE 1 LEG LIFT

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps

FIGUREHEAD ON RINGS

Description: Work your shoulder range of motion as shown in this video. 

Goal: 3 rounds of 5 reps with 5 second holds at full opening of shoulders

WORKOUT 2

V-SCOOTS

Description: Start sitting on floor with legs bent. Scoot your body across the floor with your hands, keeping feet elevated.

Goal: 3 rounds of 30 second holds per round

HANDSTAND ROLL-OUTS

Description: Walk into a handstand position. You will then .

Goal: 3 rounds 5 reps

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. 

Goal: 3 rounds of 5 reps each direction

FALSE GRIP NEGATIVES

Description: Start at your highest available range and lower yourself down slowly to your knees

 Goal: 3 Rounds, 8 reps 

HS TO FROG

Description: Walk up wall in handstand. Bring feet sliding down the wall to frog.

. Goal: 3 rounds of 5 reps


WORKOUT 3

PIRIFORMIS LUNGES

Description: Focus on keeping your chest upright and slightly forward to maximize the stretch of the bent knee leg

Goal: 3 rounds 10 reps per side

WALL HANDSTAND PUSH UP

Description: Work your handstand push-ups with belly to wall, working full range of motion.

 Goal: 3 rounds of 8 push ups.

STRADDLE BACKS IN HANGING

Description: Begin hanging. Straddle your legs and bring them up to a tucked position while pulling your torso parallel to the floor.

Goal: 3 rounds of 5 reps each side.

2 LEG FROG STAND LIFTS

 

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs up off the elbows and return with control.

 Goal: 3 rounds of 10 reps

HANGING WIPERS

Description: Hang from a bar. Bring legs skyward, legs together and toes pointed. Engage your core to move side to side.

Goal: 10 reps

BONUS MOVE

FOUNDATION KATA

Description: Work this kata to do a full body workout.

Goal: 2-3 reps each workout day

NINJA STRENGTH KATA LEVEL 3

Description: Work this kata for your entry into the ninja strength world!

Goal: 1-2 reps per workout

CARTWHEELS

Description: Work this move on a surface where you can use a line hopefully to help keep you in line. Focus on starting in a horse stance squat, cart wheel to land in a horse stance squat

Goal: 10 reps each direction