ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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: 30 seconds per side
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 you core and upper body to complete flares with your legs in the air the whole time!
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: Use vertical bar as shown here to balance to lower yourself to the floor while you keep your heel flat without your hips moving sideways at all. Do this bare-footed to work you ankle. GOAL IS TO EVENTUALLY NOT NEED THE VERTICAL BAR
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: Start in a v-stand, then work your core, shoulders and hips to lift hips up to land in a stalder with NO FEET help.
Goal: 3 rounds of 5 reps
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