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 Daniel! 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 start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 leg up off your elbow while you hold your balance.
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: This is the next handstand kata
Goal: 2 rounds of 1-2 attempts
Description: Follow along with this video
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: Work this move holding your lifted foot throughout the movement.
Goal: 3 rounds of 8 reps per direction
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: This move is targeting your middle splits range of motion. Focus on not twisting at your pelvis as you reach for the floor in the line of your pelvis.
Goal: 20 reps per leg with warm-up
Description: This is your next level of ninja kata training
Goal: 3 Rounds of 2 reps
Extra Notes: You might not hit 2 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 a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and L stand. Use core to pull back out into a stalder.
Goal: 3 rounds of 4 reps each position
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 30 seconds
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: This move can be done against a straight wall as well as a runged ladder. You will be sure that your hips are stacked over your shoulders and hands before controlling your feet down to the ground slowly.
Goal: 3 Rounds, 8 reps
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 a plank position. You will then shift your weight forward holding a turtle shell back to bring your shoulders past your hands to attain a planche position. From there, you will lift 1 leg without losing your turtle shell back and hold it.
Goal: 3 rounds of 5 reps per leg with 5 second hold per rep
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: Start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and kick off bottom foot attempting to lift body into the flag position.
Goal: 10 hops per side
Description: Work both directions here with focus of hips high and lessening the weight through your feet.
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 these moves to get your wrists really warm for today.
Goal: 1 round of 20 reps of each move
Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh.
Goal: 30 second holds x 4 reps each leg
Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg. If you feel the stretch more in your calf than in your thigh, please point your toes down and let us know.
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 3 rounds of 1 min planks
Goal: 5 rounds of holding as long as you can
Description: Work your core compression and shoulder strength specifically to lift your hips to bring them back and forward without touching the floor.
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: Work both directions here with focus of hips high and lessening the weight through your feet.
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: Begin in a frog stand position. Transition your arms into a straight arm planche as you extend your back and glutes to get your knees off your arms. START WITH ONLY THE PLANCHE, THEN ADD THE LEG EXTENSION
Goal: 3 rounds of 3 lifts