ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Edward! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 45-60 MINUTES 3-5 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: Follow this video to work your wrists to strengthen and stretch them.
Goal: 2 reps of this video
Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.
Goal: 8 body rolls with 15 second holds
Description: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.
Goal: 1 round of 30 second holds per side.
Extra Notes: You might not hit 30 seconds each side, 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 pike position. You will then rotate to attain a table position working to keep the hips high throughout the turn to work your glutes and shoulder range of motion. 1 rep is pike to table to pike.
The second video is the pre-bridge twist. Your goal is to use your glutes to keep your hips elevated to open your shoulders without any pain
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, 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 pike plank position with 1 leg lifted behind you. You will then work to complete a pyramid push-up where your hips come forward and you lift your legs off the ground at the bottom of the push-up as seen in this demo video.
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, 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 turtle shell with hands on the floor between legs. Lean forward with weight over hands.
Goal: 3 rounds of 30 second holds
Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, 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 practice kick ups.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is the introductory kata for our hanging katas
Goal: 3 Rounds, 1 rep per round.
Description: Lift your leg onto a table/raised surface as shown in this video. You will keep your knee at 90 degrees as you keep your knee in alignment with your hip and lean forward and complete small lunges as shown in this demo.
Goal: 3 rounds, 5 reps per leg
Extra Notes: You might not hit 5 reps each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Only walk up as high as you can safely walk down. DO NOT ARCH YOUR BACK!
Goal: 3 rounds of 5 reps
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!
Description: Follow this demo to start you into breakdancing movements.
Goal: 3 Rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lean forward with knees against triceps working to balance while engaging your core to stabilize your hips. You will then work to lift 1 leg at a time as shown in this demo video
Goal: 3 rounds, 5 reps per leg
Extra Notes: You might not hit 5 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Push into a bridge position. Bend elbows and press back up.
Goal: 3 Rounds, 10 reps per round.
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, 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 squat and move thighs over triceps into a stalder.
Goal: 3 Rounds, 8 reps
Extra Notes: You might not hit 8 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk into the wall in a handstand with yoga blocks between your hands. You will then work to place your hands on the yoga blocks as seen in this video but keeping your BELLY AGAINST THE WALL
Goal: 3 rounds of 3 reps per arm
Extra Notes: You might not hit 3 reps every round or even do all 3 rounds, 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 bent arm one hand balance. Bend legs and lift each leg off the ground.
Goal: 3 Rounds, 8 reps per side per round.
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is the introductory kata where you will link movements together to begin flowing through movements
Goal: 2 reps per day