Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Fernando! 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 great whole body stretching.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Use your paralettes and keep your elbows bent as you squat low allowing your thighs to lean onto your arms. You will hold this, then lift 1 leg at a time.
Goal: 1 round with 20 reps per leg
Description: Start on hands and knees with your arms straight, working to bring your knees to your elbows. You will then lean forward working to hold your core active to balance on your hands with knees on arms.
Goal: 1 round of 15 reps with 3 second holds per rep
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: Begin with your body in a pike position in a hollowbody shape. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. You can do this with feet on the wall instead of a raised surface as seen in this video
Goal: 3 rounds of 10 push ups.
Description: Start in a stacked handstand position on the wall. You will hold the stack as you work to lower your legs back onto your elbows to land in a frog position.
Goal: 1 round of 10 reps
Description: Go slow and be sure you start with a rounded back posture to get into starting position. You will then work to hold that core active as you hop the second leg to the height of the lifted leg
**Goal is to not arch your lower back**
Goal: 1 round of 15 reps per leg
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!
Goal: 1 round of 2 reps down and back your room (long length)
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: Follow video w/focus on hips over shoulders
Goal: 1 round of 3 reps of 20 sec holds.
Extra Notes: You might not hit 20 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into position as demonstrated in video. You will work to lower your torso down so you can lean forward onto your elbows to keep from arching your back.
Goal: 1 Round, 3 reps of 30 second holds per rep.
Extra Notes: You might not hit 30 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down on your knees. You will then push through your arms as you contract your core to lift your knees towards your chest
Goal: 1 round of 15 reps per side
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 to bring your hips forward as you pull your hips over you and TUCK your chin to safely roll onto your shoulder blade area. You will then reach forward between your legs to push up into starting position and repeat.
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!
Goal: 1 round, 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!
Goal: 1 round 5 reps per side
Description: Follow this video for your handstand kata
Goal: 1 round of 5 reps
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: You will lay on the floor with hands above head and legs together. You will then engage your core to round your trunk causing your legs and shoulders to lift off the floor. From there you will complete rocks
Goal: 1 round of 50 reps
Extra Notes: You might not hit 50 reps, 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 for the introduction to flare work. Your goal is to move your body/hips through the movement while lessening the weight through your legs at each point
Goal: 1 round of 5 reps per direction.
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: Make sure the rings are at an appropriate height that you can complete the transition with your toes on the ground to help lessen shoulder strain
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: Begin hanging from a bar or rings. You will contract your core so your knees go to your chest. From there, you will work to pull your hips up so that your body is parallel to the ground. You will then hold your body in this position for 5 seconds per rep.
Goal: 1 round of 5 reps with 5 seconds holds per rep
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: Follow this video for your journey into ninja strength.
Goal: 1 round of 3 reps
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!