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: 3 Rounds of 1-2 reps
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: 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: Start by working a partial spindle to lower yourself into the swipes position. You will then rotate as demoed in this video. Focus on engaging your core to bring your hips up and to rotate 90 degrees.
Goal: 3 rounds of 4 reps per direction
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: Work your core and shoulder strength for 1 arm meat hooks. Progress to holding this position for up to 10 seconds per rep.
Goal: 3 Rounds, 5 reps without coming down
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: Work this move to continue progressing with your flares
Goal: 3 rounds of 4 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
Description: Kick up to handstand at wall (or walk up the wall with belly to wall.) You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 5 reps per side
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: Continue progressing your single leg squats in a lunging position.
Goal: 3 rounds of 8 reps per leg
Description: Work this move to support dynamic movements while hand balancing
Goal: 3 rounds of 4 reps per direction
Description: Your handstand kata.
Goal: 3 rounds, 1-2 reps
Description: Focus on hip control through core engagement and shoulder control
Goal: 3 rounds of 5 reps
Description: Work this move from the first part of the video where you are standing, lean back to work into a bridge, then return to standing. That is the dragon yawn.
Goal: 3 rounds of 10 reps
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: Work this movement to progress towards walkovers and levers
Goal: 3 rounds, 10 reps
Description: Your freerun kata.
Goal: 1-3 reps