ENJOY YOUR TRAINING!
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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 Emmanuel! 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!
Goal: 30 seconds
Goal: Follow the video and complete 1 round at start of workout for 10 reps per move as warm-up and 1 round at end for cool down
Goal: Work this move to focus on opening your hips and hamstrings. Do 1 round of 8 reps per side.
Goal: 3 rounds 5 reps each side
Description: Start in an elbow plank as seen here. You will then slide your feet in working to bring both knees to 1 elbow before returning to the plank position and repeating on the other side.
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: Do this movement in the middle to work on core strength by lifting legs. To make it harder, hold the L position and rotate left and right.
Goal: 3 rounds of 8 reps
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!
Goal: 3 rounds of 10 reps
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: Follow this video to work your middle splits without causing your hip to lock up.
Goal: 3 rounds of 10 reaches per side
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 laying on your back with wrists near a wall. You will then squeeze your glutes strongly to lift your hips. You will then push down through your heels as you also push through your hands to lift your shoulders off the ground into a bridge position. Be sure to push so that your forearms head towards the wall as well to work on opening your shoulders!
Goal: 3 rounds of 5 reps
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: This move starts in standing with 1 leg forward with your foot against the wall (think front of foot and toes). You will then lean forward with knee straight to stretch 1 part of the calf (the gastrocnemius) -First Video. You will then change the position to a bent front knee and lean forward but also squat down a little causing your knee to bend a little more stretching the other part of the calf (the soleus) -Second Video.
Goal: 1 Rounds, 5 reps, 10-15 second holds per leg, per rep
Extra Notes: You might not hit 10-15 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 8 reps.
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 moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.
Goal: 3 rounds of 10 reps.
Goal: 3 rounds of 10 reps
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 move starts in a push-up position with feet on wall. You will then walk your feet up the wall as you walk your hands in working to get into the handstand position. **DO NOT REMOVE FOOT FROM WALL**.
Goal: 3 Rounds, 5 reps
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: Follow the video. Be sure that you keep your arms out to the side (don’t lift the arm not reaching for the foot) to increase oblique activation as well as holding legs up the entire time.
Goal: 3 rounds of 10 reps per side
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 move starts in a piked plank position. You will then turn your hand outwards to begin the twist of your body to attain a bridge position. You will then complete the twist to return to pike position.
Goal: 3 Rounds, 3 reps per direction.
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: Follow along with the video to work on the introductory movements for handstand kata.
Goal: 1 round of 8 reps
DESCRIPTION: Follow along with the video and work to memorize the entire kata.
Goal: 1 round of 3 reps
Description: Keep your knees close working to bring knees tight to chest without sticking your butt in the air.
Goal: 1 round of 30 reps
Description: Focus on hip range of motion and core strength to complete the movement as shown in this video.
Goal: 1 Round of 10 reps per side