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 Debanik! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Follow video for shoulder and core work.
Goal: 4 rounds of 5 reps per direction
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video to work on body positions in hanging that will lead to levers and human flags. You will turn the sound on to follow along on the holds.
Goal: 4 rounds of 2 reps of this video (5 reps of 5 second holds per position)
Extra Notes: You might not hit 2 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do not let your knees hit the ground at any point.
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds 10 reps
Description: Start with legs slightly wider than shoulders. You will then reach for the floor between your feet working to place your hands flat on the ground behind the line of your heels. If you can do this with hands flat, you will then work to bring your legs forward to then squeeze your quads strongly to lift you legs up while you balance on your hands.
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on getting your hips stacked over your shoulders and holding your core engaged so your back doesn’t arch as you complete this move. FEET START ON THE FLOOR!
Goal: 4 rounds of 8 push-ups
Description: Focus on holding your hips off the ground as you hold your knees tight to your chest to engage your core to the max while working your core compression.
Goal: 4 rounds of 30 second holds per round
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: This move starts sitting on the floor, placing your feet on an elevated surface (wall, bed, couch, etc.) while you lift your hips by pushing through both arms. You will then use your core to bring 1 leg towards your trunk trying to “kiss your knee.”
Goal: 1 Round, 20 reps per leg.
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and knees with knees against your triceps. You will lean forward allowing your elbows to bend and to lift your feet off the ground. Work to hold your core active to keep your hips up and towards the sky.
Goal: 1 Round, Set a 3 minute timer working to hold 20 seconds on, 15 seconds off
Extra Notes: You might not hit 20 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.
Goal: 4 rounds of 5 reps each side.
Description: Engage your core to lift your legs up to at least parallel. 1 rep is once to left and once to right returning to the middle
GOAL: 1 rounds of 15 reps
Description: Start with legs slightly wider than shoulders. You will then rotate your pelvis 180 degrees tucking the back leg under the front leg to allow the full turn. You will finish the squat then unwind to return to the starting point.
**GO SLOW! This is not a speed movement, it is all about the control.
Goal: 1 rounds of 25 reps per leg
Extra Notes: You might not hit 25 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on floor with legs wide and knees bent to 90 degrees. You will then crunch up rolling your hips up off the floor before slowly lowering them back to where feet are just above the floor height. WORK TO NOT USE MOMENTUM
Goal: 1 round of 30 reps
Extra Notes: You might not hit 30 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 plank position. You will then place your feet on the wall walking your hands in towards the wall as your feet slide up. You will be sure to engage your core holding a hollow-body position through your core to stack your hips over your shoulders.
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with hands on floor, legs wide working to be in alignment with hands. You will then lean forward to place weight through your arms while you contract EVERYTHING to work to lift your hips up.
Goal: 2 rounds of 40 second holds.
Extra Notes: You might not hit 40 seconds 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 with hands on floor, knees bent to your chest as you lift your bottom off the floor. You will then hold your hips off the floor as you work to straighten your knee to point your toes to the ceiling.
Goal: 2 rounds of 6 reps per leg
Extra Notes: You might not hit 6 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: Focus to straighten your knee of the lifted leg while you hold the leg on the ground flat to the ground.
Goal: 2 rounds of 30 second holds per leg
Extra Notes: You might not hit 30 seconds 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: Focus to straighten your leg while lessening how much your arms help. Be sure to not round only through thoracic spine and instead engage lower core.
Goal: 2 rounds of 10 reps per leg
Extra Notes: You might not hit 30 seconds 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: Focus to hold your glutes strongly as you lower your shoulders working to also keep your arms straight.
Goal: 2 rounds of 3 reps
Extra Notes: You might not hit 3 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: Stay focused on holding your hips over your shoulders.
Goal: 2 rounds of 5 reps per leg
Extra Notes: You might not hit 5 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: Work this kata each day. You can work it for the flow, as well as for holds of each position for 10 seconds per position.
Goal: 3 reps