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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: 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: 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: Position yourself under the rings 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 rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 10 reps
Description: This is the next free run kata
DO A VALDEZ, NO BACK HANDSPRING
Goal: 2 rounds of 1-2 attempts
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 3 rounds of 3 rolls.
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: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.
Goal: 3 rounds of 60 second holds
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: This is the next power moves kata
Goal: 2 rounds of 1-2 attempts
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 3 rounds of 3 reps
Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.
Goal: 3 rounds of 10 scoots.
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 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: Work both directions here with focus of hips high and creating a full circle with the legs.
Goal: 3 rounds of 3 reps per side
Description: This is the next ninja strength kata
Goal: 2 rounds of 1-2 attempts
Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from your chest WITHOUT letting your hips fall.
Goal: 3 rounds of 10 reps
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
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
Goal: 5 rounds of holding as long as you can
Description: Follow this video to perform a spindle
Goal: 3 rounds of 2 attempts each side
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. Hold this position maintaining hollowbody spine and alternate lowering one thigh until it is level with the ground.
Goal: 3 rounds of 5 extensions each leg
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: Begin this move in your Front Lever Crunch position. Keep your hips up at the level of your shoulders as you extend both legs out into a straddle lever.
Goal: 3 rounds of 5 reps.
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: Follow the video and start off slow to remain safe.
Goal: 3 rounds of 3 attempts.