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: 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: DO THIS MOVE INSTEAD OF THE MIDDLE SPLITS IN THE MASTER WARM-UP
Goal: 1 Round, 1 minute per side hold
Extra Notes: You might not hit 1 minute per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: Work this starting position, then lung to touch the back knee to the floor.
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: Start in a horse stance squat. You will hold this squat position as you rotate, pivoting on the front foot, 180 degrees at a time. Focus on using your glutes to help you move.
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 your legs by bringing your knees tight to your chest in hanging using your core to lift instead of your hip flexors. Keep legs extended and bring feet to the bar. Move legs side to side in wiper motion.
Goal: 1 round of 15 total reps per direction
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 building your shoulders and core with holding a frog stand.
Goal: 1 Round, 60 second total hold time
Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Put your feet on a raised surface (chair, box, etc.) and walk your hands in so you are in a piked handstand position working to hold your hips stacked over your shoulders. You will then walk in circles around the raised surface
Goal: 1 round 5 reps each direction
Extra Notes: You might not hit all 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 your core engagement and compression to bring your knees to your chest as you keep weight forward on your hands.
Goal: 1 round of 3 reps with 10 second hold per rep
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: You will stand in front of a wall and work to walk your hands down before returning to standing.
**ONLY WALK DOWN AS FAR AS YOU CAN SAFELY RETURN TO STANDING**
***DO NOT TWIST OUT OF THIS MOVEMENT. COME UP WITH BOTH ARMS TOGETHER TO BETTER ENGAGE YOUR CORE AND PROTECT YOUR BACK***
Goal: 1 round of 10 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: Focus on good glute engagement with this move.
Goal: 1 round, 10 reps each side
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 hollow body. Then transition to tuck and then to v-up.
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 in a piked plank position. You will then lift 1 leg behind you as you hold your core active. You will then complete push-ups as seen here.
Goal: 1 round of 30 reps (15 per side).
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: Follow the video to continue working your ninja strength. (video below this is how you will start working your muscle-ups on the rings.)
Goal: 1 round, 3 reps
Extra Notes: You might not hit each round, 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 your knee bent, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips as you engage your core to support your hips and legs lifting
Goal: 1 round of total lift time of 1 minute
Description: Start in a tucked planche position with toes touching the floor. From there you will lift your core and hips off the ground. Then while you hold your hips off floor and knees tight to chest, you will lift 1 foot to your butt which will lift that leg fully off the ground.
Goal: 1 round of 20 reps per leg
Extra Notes: You might not hit 20 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!