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DEREK RAW NEW CUSTOM WORKOUT

Hey there Derek!  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!

FLEXIBILITY

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)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

ANKLE MOBILITY

Description: Complete this daily to work your ankles

Goal: Complete each move with 10 reps  or 10 second hold

CALF STRETCHING

Description: Complete this daily to work on your ankle range of motion and calf length

Goal: Complete 20 reps per side with 3 second holds per rep

KNEELING HIP FLEXOR STRETCH

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

DAY 1

PIKED HANDSTAND CIRCLE WALKS

Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.

Goal: 3 rounds of 1 rep each direction

SWIPE TURNS

Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, 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.

Goal: 3 rounds of 5 reps each direction

PULL UP HOLDS

Description: Pull as high as you can on your bar and hold it for the prescribed time

Goal: 5 holds for 10 seconds

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!

HANDSTAND MINI HOLDS

Description: This move starts by kicking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.

Goal: 3 rounds of 2 handstand holds for as long as you can hold it

PISTOL SQUAT WITH SUPPORT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

WALL SPLITS

Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.

Goal: 30 seconds per side x 2 reps each leg

DAY 2

SINGLE LEG SPLIT PULSES

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!

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds of 3 reps

STALDER HIP LIFTS AND EXTENSIONS

Description: Sit on your bench with your hands between your legs. You will then work your lower core to lift your knees and hips up and hold it as you straighten your legs out into a stalder position.

Goal: 3 rounds of 8 reps

FLARE WALKS

Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.

Goal: 3 rounds of 30 seconds each direction.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position. 

Goal: 3 rounds of 10 crunches.

Extra Notes: You might not hit 10 crunches each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

GOAL: 3 rounds of 1 handstand with 5-10 push-ups

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!

STRADDLE BACKS ON RINGS

Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND SINGLE LEG LIFT AT WALL

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 3 reps per leg.

HUMAN FLAG TOE HOLDS

Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and hold x 30 seconds. Repeat on other side.

Goal: 3 rounds of 2 reps x 30 seconds each side

CRUNCH PLANCHE HOLDS FEET ON BLOCK

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche

Goal: 3 rounds of 3 reps with 10 second holds

STANDING PANCAKE STRETCH

Description:  Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.

Goal:  3 Rounds, 2 reps 30 second holds per rep

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!

BONUS

NINJA STRENGTH KATA LEVEL 1

Description: 1 round of 2-3 reps

POWERMOVES KATA LEVEL 1

Description: 1 round of 2-3 reps