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
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 Round of 5 reps
Description: Work this move to keep progressing your shoulder range of motion for bridges and future walkovers
Goal: 1 round of max hold time up to 60 seconds focusing on piking as far as you can without collapsing through your shoulders
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: 1 Round of 10 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: 1 round of 10 reps per direction
Description: Work this move to progress your handstand control and jumping up from the ground
Goal: 3 Rounds, 5 reps
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
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 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: 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: 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 DOUBLE reps per direction
Description: Work this move by starting in a bat hang. You will then rotate to the side to be able to get into this position. You will focus on core engagement and shoulder stability to maintain this position
Goal: 3 rounds of 3 reps per side with 3-5 second holds per rep
Description: Work this move to support dynamic movements while hand balancing
Goal: 3 rounds of 4 reps per direction
Description: Your handstand kata.
Goal: 1-3 reps
Description: Work this move by laying on the floor and stabilizing through a vertical pole/deck banister.
Goal: 3 rounds of 10 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 keep progressing towards walkovers and levers
Goal: 3 rounds, 10 reps
Description: Your freerun kata.
Goal: 1-3 reps