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Send vids so we can celebrate your wins with you!
Hey there David! 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 30-60 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 10 second holds per move if holds, otherwise 10 reps per move if reps.
Description: Work this movement to open your hips as you strengthen the squatting leg. Work this by sitting on your bench first, then standing and lowering.
Goal: 2 rounds of 8 reps per side
Description: Start with hands on the ground, bringing your knees to your triceps. You will then lean forward allowing your elbows to bend holding your knees against your arms. Hold that using your core to stabilize yourself.
Goal: 2 rounds total of 30 seconds per round
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 2 rounds of 10 reps (5 each way)
Description: Lower your rings so that they are near your ear height. You will then pull and complete a muscle up with your feet on the ground for the transition a seen in this demo
Goal: 2 rounds of 10 reps
Description: Lay on the ground with legs slightly straddled. You will then lift 1 leg and opposite arm to touch over the middle of your (reaching hand to foot) being sure to leave the arm not lifting on the ground to support more rotation and oblique engagement.
Goal: 2 rounds of 15 reps per side.
Extra Notes: You might not hit 15 reps each round, or complete all 2 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 horse stance position. You will then rotate 180 degrees tucking your leg under the other to allow the rotation to occur as your hips. Be sure that you allow your feet to twist to keep your ankles and knees in alignment with each other so all rotation comes from the hips.
Goal: 2 rounds of 10 reps per side
Description: Start sitting on your shins. You will then use your core to lift your knees to your chest, shifting your weight forward to hold the tucked planche position.
Goal: 2 rounds of 3 reps with 10 second holds per rep
Description: Pull as high as you can working to get your chest to the bar.
Goal: 2 rounds of 10 reps
DESCRIPTION: Start in a piked plank position with feet on a raised surface with a turtle shell back to hold core engaged. You will then work push-ups keeping your core engaged as you come forward at your shoulders with the downward part of the push-up.
Goal: 2 rounds of 10 reps
Description: Start sitting on the floor with legs wide. You will then put hands on either side of 1 leg push to lift your hips and pull with core.
Goal: 2 rounds of 10 reps per side.
Description: Start in a lunged position. You will then squat down working to touch your knee (not your foot) to the floor. Focus on engaging your glute on the front leg to hold your pelvis and complete this movement
Goal: 2 rounds of 10 reps per leg
Description: Hold your core as you walk up the wall into a handstand position. Once at the top, engage your core to stack your hips over your shoulders then lift 1 leg. Repeat on other leg then walk back out to the plank without dropping to your knees and return to the handstand
Goal: 2 Rounds, 5 reps
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 2 Rounds, 3 reps
DESCRIPTION: Squat down with feet slightly wider than your hips. Then position your elbows inside of your knees and push them out to open your hips
Goal: 2 rounds of 10 reps with 3 second holds per rep
Description: Work this move in hanging where you lift your legs off the ground into a hollow and hold for a count of 2-3, let your feet touch the ground, then squeeze your glutes to lift your feet off the ground back and hold for a count of 2-3
Goal: 2 rounds of 8 reps
Description: This is your first kata!
Goal: 1-3 reps per day