Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Doug! 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 ~30-60 MINUTES 3-6 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! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Lift your hips off the ground by pushing strongly through your triceps. You will then keep knees tight to your chest with feet off the floor as you work to straighten 1 leg at a time as seen in this demo.
Goal: 2 Round, 5 reps per leg
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 2 rounds of 8 reps per leg
Description: Walk up the wall into a full handstand leaving room between your body and the wall. You will then hold your hips stacked over your shoulders as you make circles with your leg as shown in this demo.
Goal: 2 rounds, 5 reps per leg
Description: Work on holding your knees against your triceps with your core as you keep your arms straight.
Goal: 2 rounds of 3 reps with 10 sec holds per rep
Description: Start by lifting your leg up and holding it with your hands. Then squat down on the standing foot into as deep of a squat as you can.
Goal: 2 Rounds, 8 reps per leg
Description: Get into a low squat. You will then use your core to bring your leg around in a circular motion as seen in this demo video
Goal: 2 rounds, 5 reps per side
Description: Start in a handstand position on the wall. You will then bend your knees and elbows and slide your feet down to land your knees on your elbows. Focus on holding your hips stacked over yourself to allow yourself to land without your feet touching the floor.
Goal: 2 rounds of 5 reps
Description: Work this move with your feet on the wall at your chest height. You will then use your core to bring your hips forward and backwards to go from a bent knee to straight knee v-stand position with hips off ground the entire time
Goal: 2 Rounds of 10 reps
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in tis demo video making your body become like the bottom of a rocking horse. Keep your arms by your ears and use your core to rock from shoulders to hips.
Goal: 2 Rounds, 50 rocks per round
Description: Start in a piked handstand position with feet on a raised surface. You will lift 1 leg straight in air, then engage your lower core and shoulders to lift your hips above your shoulders causing the leg on the raised surfae to lift.
Goal: 2 rounds of 5 reps per leg
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 2 rounds, 3 reps, 20 second holds per rep
Description: Walk into a handstand and hold it on the wall. You will then work to complete push-ups in the handstand position
Goal: 2 rounds, 10 reps per round
Description: Work this move to strengthen your hips for single leg squats. Try to complete without the back foot touching the floor.
Goal: 2 rounds of 10 reps per leg
Description: Use your vertical bars on your pull-up bar. Stand on a flat foot as you engage your glutes to lift your leg and hold it
Goal: 2 rounds of 5 reps per side, 10 second holds per rep
Description: Push up into a bridge with your feet on a raised surface. Weight shift towards your shoulders as far as you can then hop your feet up and over yourself to land in a piked position
Goal: 2 rounds of 10 reps
Description: Start in a straddled leg position with hands on floor. Lean forward and work your lower core to stack your hips over your shoulders as much as you can lifting up onto your toes. Hold here.
Goal: 2 rounds of 2 reps, 30 second holds per rep
Description: This is your handstand kata
Goal: 1-3 reps
Description: This is your ninja strength kata
Goal: 1-3 reps