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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

HAANIYA KARVAND CUSTOM WORKOUT

Hey there Haaniya!  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 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY ANYTIME, ANYWHERE

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

FOUNDATIONAL KATA

WORKOUT 1

BRONCOS

Description: Work your coordination and core to start into parkour running movements as seen in this video.

Goal: 4 rounds of 10 reps

DRAGON PISTOL SQUAT

Description: Support yourself on a pole. Move one leg behind and point out in front. Then squat on standing leg. Shift to the other side and repeat.

Goal: 4 rounds of 8 reps each direction

SWEEPS

Description: Start in a crouched position with hands flat and leg pointed out to the side. Sweep the leg in front of you and under your hands and supporting leg. 

Goal: 4 rounds of 4 reps each side

1 LEG PIKED PUSH-UPS

Description: Begin with one foot in the air and your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. 

Goal: 4 rounds of 8 push ups

HANDSTAND HIP CIRCLES

Description: Begin by doing a handstand wall walk up. Circle each leg one at a time inwards and around. 

Goal: 4 rounds of 8 reps each leg

HANGING STRADDLE BACKS

Description: This move begins in hanging with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 4 rounds of 8 reps

WORKOUT 2

V SCOOTS

Description: Start sitting on floor with legs bent in V position. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom and move across the floor.

Goal: 4 rounds of 5 reps each leg

LUNGED BRIDGE PUSH-UPS

Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and lift one leg with foot against wall. Then lower head to floor and press back up.

Goal: 2 rounds of 7 reps per leg

HANGING L ROTATIONS

Description: This move starts in hanging. Pike your legs to 90 degrees and turn your hips side to side.

Goal: 4 rounds of 10 reps

HANDSTAND KATA 1

Description:  String the moves you’ve been learning together in this kata!

Goal: 3 rounds

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

FROG STAND AT WALL SINGLE LEG LIFTS

Description: Walk up the wall in a frog stand with one knee on the back of your arm. Lift one leg and lower down.

Goal: 2 rounds 5 reps per leg

HS TO V AT WALL

Description: This move start walking up the wall to handstand. Then bend one leg and then the other. Bring knees to chest and lower down into a V.

Goal: 2 rounds of 7 reps

WORKOUT 3

HANDSTAND ROLL OUTS

Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

Goal: 4 rounds of 5 roll outs

VALDEZ

Description: Start in a table, then hop over as shown in demo video.

Goal: 4 rounds of 5 reps each side

COIL SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 4 rounds of 10 reps each direction

HANDSTAND KICK-UPS

Description: Begin with your body in a pike position with hands on floor. Extend one leg straight up and kick the standing leg to meet it. Keep toes pointed.

Goal: 4 rounds of 5 reps each side

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 4 rounds of 5-6 reps

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 4 rounds of 8 negatives with at least 5 second lowering