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 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 full-body flexibility training.
Goal: 1 round at start of workout for warm-up 10 second holds or 10 reps per move
HOP YOUR FEET TO HELP WITH WALK-OVERS
Description: This is your first powermoves kata! We are going to work into the flare with this kata!
Goal: 1 Rounds of 3-4 reps
Description: Engage your core as you work your 1 arm hanging strength to progress further into 1 arm meat hooks and other ninja strength movements.
Goal: 3 Rounds of 3 reps per arm
Description: Engage your core to hold an L as you complete dips.
Goal: 3 Rounds of 10 reps
Description: Engage your core as you work your 1 arm hanging strength to progress further into 1 arm meat hooks and other ninja strength movements.
Goal: 3 Rounds of 5 reps of this routine per arm
Description: Focus on hip control through core engagement and shoulder control
Goal: 3 rounds of 5 reps
Description: Pull and hold as you straighten 1 arm out to the side. Goal is to hold the position for a count of 3-5 seconds
Goal: 3 Rounds, 5 reps each side
Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds.
Goal: 3 rounds of 10 reps per side
Description: Complete an L pull-up and hold at the top as you rotate left and right
Goal: 3 rounds of 5 reps per side
Description: Your handstand kata.
Goal: 3 rounds, 1-2 reps
Description: Kicks workout
Goal: 3 rounds of 1 time through this video
Description: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.
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: Start with knees bent and feet on wall. You will then engage your core, glutes, arms and legs to get into a straight arm planche then return to starting point.
Goal: 3 Rounds, 7 reps
Extra Notes: You might not hit 7 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 with knees bent and crossed. You will then lift your body off the floor and straighten your legs as seen in this demo.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 7 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: Kick up to a handstand position with 1 arm on a raised surface as seen in this demo. Focus on control to not lose your balance away from the raised surface.
Goal: 3 rounds of 8 reps per side
Description: Get into a bridge position with feet on a block. You will then kick your legs to land in a piked position as seen in this demo video
Goal: 3 Rounds, 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: Start in a frog stand. Lift 1 leg out behind you, then the other, then hold the knees to your triceps as you straighten your elbows.
Goal: 3 Rounds, 5 reps of this routine
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: Focus on engaging your glutes to complete single leg squats.
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: Your freerun kata.
Goal: 1-3 reps
Description: Work this move to get your shoulders and hips going to support spindles.
Goal: 1 round of 10 reps per direction
Description: Focus on dynamic control at hips to be able to place your hands and feet in the same positions throughout this as shown in this demo.
Goal: 3 rounds of 5 reps per direction
Description: Work this move to continue progressing with your flares
Goal: 3 rounds of 4 reps each direction
Description: Work this combo to continue your progress with swipes for powermoves kata.
Goal: 3 rounds of 3 reps per direction
Description: Work this kicking movement to progress in powermoves and free running
Goal: 3 rounds of 4 reps per direction
Description: Work on getting into a handstand position then walking your hands forward. Force at least 1 hand movement forward each kick-up.
Goal: 3 Rounds, 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: Work this move to continue progressing with powermoves
Goal: 3 rounds of 3 reps each direction
Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.
Goal: 3 rounds of 1-2 reps