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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: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
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: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch
Goal: 30 sec holds x 4 reps
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: This is the next handstand kata
Goal: 2 rounds of 1-2 attempts
Description: Position yourself under the low bar with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
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: 3 rounds of 5 hops per side
Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.
Goal: 3 rounds of 1 min practice each direction.
Description: This is the next free run kata
Goal: 2 rounds of 1-2 attempts
Description: Perform a backwards roll then push with your arms to go up to a handstand
Goal: 3 rounds of 3 reps.
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 in back lever position. Bring knees away from body and then crunch them back in.
Goal: 3 rounds of 5 reps
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 3 rounds of 1 V-stand holding and rocking for as long as you can.
Description: Follow this video to perform a spindle
Goal: 3 rounds of 2 attempts each side
Description: This is the next power moves kata
Goal: 2 rounds of 1-2 attempts
Description: Start by performing a pull over use core to pull legs over the bar. Perform slow and controlled tricep dip lowering yourself back under the bar.
Goal: 3 rounds of 5 reps
Description: Begin in a pike handstand with your feet on a hip-height block. Use your core too pull your hip over your shoulders. Attempt to press up into a press handstand, continue the reverse press into a stalder stand.
Goal: 3 rounds of 5 attempts.
Description: Start in a planche plank position. Hold 1 leg in the air even with your hips. Hop off your bottom foot and attempt to get it to match your top leg. Make sure to prioritize staying in the PLANCHE lean.
Goal: 3 rounds of 5 hops each leg
Description: Work both directions here with focus of hips high and lessening the weight through your feet.
Goal: 3 rounds of 3 reps per side
Extra Notes: You might not hit 3 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 ninja strength kata
Goal: 2 rounds of 1-2 attempts
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.
Goal: 3 rounds of 5 reps.
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: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 3 walk overs
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
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another. Once you are rotated, release the hand opposite the direction of your feet (if legs are to the right, release the left hand)
Goal: 3 rounds of 5 reps each direction
Description: Follow the video and start off slow to remain safe.
Goal: 3 rounds of 3 attempts.