Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Don! 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: Work this movement after you have warmed up
Goal: 1 Round, 4 reps of 10 second holds
Extra Notes: You might not hit 10 seconds, 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. Engage your core to come to an L position. Work pull-ups as you hold the L position (position in this demo video)
Goal: 1 Round, max reps
Description: Start in a horse stance squat position. You will then work to shift to 1 side, increasing the weight through that leg and hip working towards single leg squats. Return to the middle before repeating on the opposite side.
Goal: 1 round of 15 reps per leg
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift into a levered position. You will then hold your body there as you row through your arms/shoulders
Goal: 1 round of 10 total reps
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: Start in a lunge position w/back leg on your stool. You will then work on lowering knee towards the floor and returning to starting position.
Goal: 1 round 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: Focus on engaging your hips and glutes to support hip mobility and strength
Goal: 1 Round, 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on holding your body “together” to lift hips into a partial lever position
Goal: 1 round 10 reps
Description: On your fists, feet on step stool, hold a piked handstand position
Goal: 1 round 4 reps of 30 sec holds
Description: Lift your body upside down with legs straight. Then lower to a hanging V position and return to upside down.
Goal: 1 round 10 reps
Description: Work this kata with control through each movement
Goal: 1 round 1-3 reps