Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Frans! 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 into an L stand with hips and feet off the ground. Hold this as you engage your lower core to rock your pelvis up as you look up with your chest through triceps and rotator cuff engagement.
Goal: 10 rocks
Description: Start in a lunged position with back leg raised behind you. From there you will stabilize through your hips to lunge down working to touch the back knee to the floor without the back foot touching the floor. Return to standing and repeat.
Goal: 10 reps per leg
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 10 reps each direction
Description: Focus on controlled kicks into a handstand working to engage your glutes to kick the legs
Goal: 8 reps per side
Description: Push up into a bridge. Hold that and then work to hop your feet trying to get into a back limber position.
Goal: 10 reps
Description: Start laying on your stomach in a superman position. From there you will pull with your lats, digging your elbows into the ground as you engage your core to come to an elbow piked position. Hold this for a moment, then lower back to the full superman position with control.
Goal: 10 reps
Description: Lift your leg for a pistol squat, but hold it with 1 (or both) hands. You will hold the leg up throughout the squat to give some balance as you work your flexibility.
Goal: 10 reps
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you, rest that foot on the floor. Slowly lower yourself via pistol squat while allowing your front foot to take some of your weight.
Goal: 10 reps
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 10 reps.
Description: Work your hip range of motion as well as core compression using your parallettes to allow you to engage your core to bring the leg into the stalder. Then use your core to help lift your hips to bring your legs behind you to land in a plank position.
Goal: 10 reps
Description: Follow this demo to work a flexible, pretzel squat. Goal is to engage your glutes and stretch 1 leg as you work the strength in the squatting leg.
Goal: 10 reps per side
Description: Start in the position seen in this video. You will engage your core to bring your shoulders forward over your hands working to control the lowering of your legs to the floor.
Goal: 8 reps
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 8 reps
Description: Work this movement to stretch your hips specifically into your piriformis.
Goal: 3 reps per side of 30 second holds per rep
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 3 reps 20 seconds each leg per round
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: this is your foundation kata
Goal: 1-2 reps
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). Then place the lifted leg on the floor to stand. The surface should be low enough that you wouldn’t be able to stand with just one leg.
Goal: 10 reps
Description: Balance into a crab position as seen in this video with bent knees. You will hold that as you work to straighten your knees into a full crab with legs wide.
Goal: 10 reps
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 10 pulses each leg
Description: Work this movement to progress into rotational movements in handstands.
Goal: 5 reps per direction