Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there David! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Form over number of reps always!
Description: Follow along with this video for a full-body flexibility training.
Description: Follow the video to get your wrists ready for weight bearing
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 10 reps each direction per round.
Description: Hanging on a pull-up bar or equivalent surface. Then engage your core to lift your legs up and side to side. We did this as a circular motion which is where I want you to start. This video is the next progression.
Goal: 3 rounds of 5 rotations per side.
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 3 rounds of 8 reps.
Description: Start in a lunge position with hands on the ground. Shift your weight forward to your hands causing your hips to lift slightly. From there hop your feet up into a handstand position then try to walk on your hands
Goal: 3 rounds of 10 reps with 2 step attempts per rep
Description: Follow this movement to work on connecting movements together from a sweep position to a swipe position to stand.
Goal: 3 rounds of 5 reps per side
Description: This move begins in a frog stand. Then engage your core and glutes to lift 1 knee off your arms just a couple inches and lower back to starting point.
Goal: 3 rounds of 5 reps per leg
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall. You will then perform arm angels as the video shows. *Only move your arms as much as your shoulder blades will allow.*
Goal: 3 rounds of 2 reps with 30 second holds per rep
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 rounds of 10 reps each leg.
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 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. Once you have attained a handstand position, fully engage your core to touch only your nose and toes to the wall. Hold that for the prescribed time until then walk back out to the plank with control.
Goal: 3 rounds of 3 reps with 10 second holds per rep
Description: Engage your core to bring your knees to your chest, then lift hips to make torso parallel to the ground. From there, you will complete a rowing motion as seen in this demo video.
Goal: 3 rounds of 8 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 10 reps each direction.
Description: Get into a handstand on the wall with feet straddled. Then position yourself into a pike allowing your feet to slide down as you stack your hips over your shoulders and hands. Hold that position.
Goal: 3 rounds of 30 second holds per round
Description: Start in a bent knee v-stand position. You will then hold that position as you push through your arms to lift your hips and scoot forward using your lower core to assist at your pelvis to move forward. To maximize your core engagement, DO NOT allow your feet to touch the floor throughout.
Goal: 3 rounds of 10 reps
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
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: Start in a horse stance hold. You will then work a cartwheel focusing on vertical kick and legs overhead. If you have a line on the ground to follow, it will give you feedback on where your hands and feet are landing which will help
Goal: 3 rounds of 5 reps per side
Description: Start in a plank position with feet at wall. You will then lift 1 leg and slide it up the wall as you walk your hands in towards the wall. Walk back out sliding the foot down without allowing it to touch the floor and repeat.
Goal: 3 rounds of 10 reps per side
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out into a snake squat. You will then hold there as you slide the straight leg in front of you and then return to start repeating on the opposite side.
Goal: 3 rounds of 5 reps each direction
Description: Start laying on your back with your feet on a raised surface. You will then lift your hips as high as you can, then push through your arms to attain a bridge position.
Goal: 3 rounds of 7 reps
Description: Start in a piked push-up position with 1 leg lifted behind you. You will hold that and complete a push-up allowing your feet to lift off the ground as you lower as seen in this demo. This is to continue your progress to handstand push-ups
Goal: 3 rounds of 5 reps per side.
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will USE YOUR CORE to start the rock.
Goal: 3 Rounds of 20 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 4 reps each leg
Description: This is your first kata linking movements together!
Goal: 2-3 reps