ENJOY YOUR TRAINING!
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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 David! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 2 reps each leg at start of workout, 30 second hold x 2 reps each leg at end of workout
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second hold x 2 reps each leg at start of workout, 30 second hold x 2 reps each leg at end of workout
Description: Start with hands on the floor in a lunge. You will then kick to lift legs with CONTROL to land back in starting position.
Goal: 3 Rounds, 5 reps per side
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lift your legs into a v-stand (legs straight). You will then scoot forward working to hold the v-stand position as you scoot. Don’t let your feet touch the ground as you scoot.
Goal: 3 rounds, 15 scoots
Goal: 3 rounds of 3 reps.
Extra Notes: You might not hit 3 reps, 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 with your legs straddled instead of together and reach to the outside of 1 foot at a time with both hands.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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.
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**
Goal: 4 reps each leg with 15 second holds
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with legs straddled. You will then shift your weight forward as you lift your hips using your core to increase weightbearing through your hands. Hold this position for prescribed time.
Goal: 3 rounds of 30 second holds twice with 10 sec rest between reps.
Extra Notes: You might not hit 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to bring hips over shoulders for as long as possible
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 Rounds, 10 reps (1 rep is where you hand the block off to your feet then back to your hands.)
Extra Notes: You might not hit 10 reps each round, 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 to improve your core strength and compression to be able to transition from a plank to a v and back again.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in hanging from bar, or bar equivalent. You will then bring your knees tight to your chest and heels tight to butt. You will then pull your hips up and through your arms before slowly lowering back down to starting position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work your ankle, pelvis, core and shoulder control.
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, 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 piked handstand position with feet on a raised surface. You will then work to stack your hips over your hands. Hold this position then you will work to hold the stack as you squeeze your glutes to lift your legs off the raised surface.
Goal: 3 Rounds, 8 reps
Extra Notes: You might not hit 8 reps, 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 with belly to wall instead of back.
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in sitting 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 lift both legs up and off the ground by crunching your core.
Goal: 10 reps and hold as long as you can
Description: Hanging from a bar or equivalent surface, you will engage your core to complete this move in a circular fashion like the hands on a clock.
Goal: 3 rounds of 5 reps per direction
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by placing your hands on paralettes or dumb-bells on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will cause your feet to start lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement as you work to lift 1 leg.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps each round, 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 tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 2 rounds of 10 reps
Description: Work this move to work into break dancing movements and to work your hip range of motion
Goal: 1 rounds of 8 reps per leg
Description: Your first ninja strength kata linking hanging moves together
Goal: 1 round of 2 reps
Description: Your first handstand kata linking hanging moves together
Goal: 1 round of 2 reps
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.