ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 Ginny! 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 30-45 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!
MONTHLY:
1. Video of your current kata
2. Horse stance for hold – goal is 3 min then we will transition to Pistol Single Leg Squat training
3. Pull ups – goal is 10 negatives with at least 5 seconds of lowering. THEN we will transition to pull ups with a goal of 20 reps.
4. Hollowbody hold – goal is 2 min then we will transition to V-stand work
5. Frog stand – goal is 1 min hold then we will transition to handstand holds
Description: Kick up to a handstand. Straddle your legs then weight shift over your right arm as far as you can. Attempt to weight shift so far that you can unweight your left arm.
Goal: 5 weight shifts to the right
Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.
Goal: 3 rounds of 10 reps.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 3 rounds of 10 reps each direction
Description: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video. The goal is strengthening of your back/glutes.
Goal: 3 rounds of 8 reps
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds 5 reps
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your FEET.
Goal: 3 rounds of 3 reps.
Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.
Goal: 3 rounds of 3 rolls each direction.
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 1-2 reps for AS LONG AS YOU CAN HOLD IT
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3 rounds of 5 reps
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both knees off the floor.
Goal: 3 rounds of 5 attempts each arm
Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.
Goal: 3 rounds of 3 reps each leg
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 rounds of 10 reps each leg.
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 3 rounds of 3 rolls.
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 3 Rounds, 10 reps per round.
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 3 rounds of 8 reps
Description: this move starts by walking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control. Switch legs. Come out of the handstand.
Goal: 3 rounds of 3 handstands
Description: Start in a squatted position and perform a full range tricep dip on rings. Lower yourself as far down as you can go.
Goal: 3 rounds of 10-12 reps
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 5 seconds.
Goal: 3 rounds of 1 squat for as long as you can hold it