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: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
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: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward while you work to lift 1 leg off the raised surface at a time.
Goal: 2 Rounds of 8 reps per leg
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 tuck planche position with feet on a raised surface. You will then engage your lower core and shoulders to lift your hips above your shoulders into a piked position. Slowly lower to tap knees on ground and repeat
Goal: 2 rounds of 10 reps
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: Work this move focusing on keeping your pelvis over the knee on the ground as you hold the top leg at or above pelvis height to strengthen your glutes.
Goal: 2 round of 15 reps per side
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you lift 1 leg at a time
Goal: 2 rounds of 5 leg lifts per side
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