Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Greg! 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: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: This move starts sitting on the ground, legs straight, feet pointed in an L position. You will then work your obliques and shoulders to move your body in a circular motion as shown in this demo video.
Goal: 1 Round, 3 reps per direction
Description: Work to lift your body into a bridge with your wrists against a vertical surface. You will then work to shift your weight to your hands to open your shoulders and build your glute strength for full bridges
Goal: 1 round of 15 reps
Description: Work this movement to strengthen your shoulders as well as adding dynamic movements
Goal: 1 Round x 20 reps per direction
Description: Focus on holding your hips over your chest and a hollow core position as you work the push-ups
Goal: 1 round of 15 reps
Description: Work this move as shown in the demo video. Focus on hip mobility for this move. Your leg will be touching the ground to start.
Goal: 1 round of 15 reps per side
Goal: focus on keeping the straight leg on the ground flat to maximize your stretch, hold x 1 min each leg
Description: Lift your feet to the bar in hanging. Hold your torso in that position as you then rotate your legs to wrap around 1 arm.
Goal: 1 round, 10 reps per side
Description: Get into a handstand on the wall. Straddle your legs and then stack your hips over your hands and shoulders to then lower your legs to hover to the ground.
Goal: 1 round, 10 reps
Description: Start sitting in a straddled position. You will then start to use some momentum as you lean back lifting your legs, then use that momentum to lean forward and push your hips up off the floor.
Goal: 1 Round, 60 seconds of rocks.
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on shifting to the side instead of just backwards.
Goal: 1 round of 15 reps per side
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 1 round, 10 reps per side
Description: Work this move on your parallettes focusing on holding your knees and hips high above elbows as you straighten and bend your knees
Goal: 1 round of 15 reps
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Engage your core to bring knees to chest, then lift so they are between your arms holding your hips level with the ground. Hold this torso position through core and lats engagement as you work to straighten your legs out in a straddled position.
Goal: 1 round, 10 reps total
Description: Start in a frog stand position. Hold the frog position at the wall as you work to lift 1 leg up.
Goal: 1 round of 5 reps per leg
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 10 reps per direction
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 1 round of 15 reps per leg
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 5 reps per side with 10 second holds per rep
Description: Start in a tuck planche plank position with feet on floor. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head. Then lift 1 heel to your butt and hold. Repeat on opposite leg.
Goal: 1 round of 6 reps with 10 sec holds per rep per side
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
Description: This is your ninja strength kata.
Goal: 1 Round 2-3 reps
Description: This is your handstand kata.
Goal: 1 Round 2-3 reps