Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Isaac! 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
Description: 10-15 reps daily
Description: 1 minute
30 second holds per side
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: 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: Your focus is to engage your core to lift your hips then lowering to work on holding the core active to keep your hips elevated while holding hips open in a stalder position.
Goal: 3 Rounds of 3 reps
Description: Start in a table 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 5 reps per direction
Description: Hold an L as you weight shift between your hands to work towards L circles.
Goal: 3 Rounds, 7 reps per side
Description: Get into a straddled lever position with straight knees. You will then row holding this position.
Goal: 3 Rounds, 5 reps
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 with both feet in your strap and essentially working flares around the world!
Goal: 3 rounds of 2 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: Work into free-running with this combo
Goal: 3 rounds of 8 reps
Description: Work this move to progress on your hovering abilities for handstand progressions
Goal: 3 rounds of 3 reps
Description: Focus on your shoulder stability and opening to fully straight out to side arms for full iron cross in rings. (This can also be done in the silks)
Goal: 3 rounds of 4 reps
Description: Focus on keeping chest forward.
Goal: 3 rounds of 8 reps per leg
Description: Work both directions here with focus of hips high and smooth transition. This is the same hip motion you need for flares.
Goal: 3 rounds of 3 reps per side
Description: Your handstand kata.
Goal: 1-3 reps
Description: Kick up to handstand at 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: Get into this position with feet low to not cheat into a handstand position. You will then lean forward to planche and hold that position for max time up to 10 seconds.
Goal: 3 rounds of 10 second holds per round
Description: Focus on core and glute engagement as you work this transition. CAN BE COMBINED WITH THE V TO STALDER LISTED ABOVE.
Goal: 3 rounds of 5 reps per direction
Description: Work slow handstand push-ups to work your handstand pushing strength at the wall.
Goal: 3 rounds, 3 reps
Description: Your freerun kata.
Goal: 1-3 reps