Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Guys! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Focus on the core compression and engagement to work your core compression and triceps/shoulder engagement.
Goal: 3 Rounds, 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall in a handstand. Tuck your chin to your chest, bend your arms, and roll out.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit all 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 work handstand rotational movements. Goal is to have control to start and end in the same position
Goal: 3 Rounds, 5 reps per direction
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: Start sitting on the floor. Bring your knees to your chest and hold them there as you work to lift you hips up and forward to “scoot” down your floor. Work to go down and back twice each round.
Goal: 3 rounds, 2 down and backs of your floor
Description: Work this move with the goal to control your legs throughout. Use your core and glutes to support your back throughout this move.
Goal: 3 rounds of 7 reps per direction
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your first kata for free-run. Work on control and memorizing all the movements to progress towards future flipping moves
Goal: 3 rounds of 1 rep
Description: Follow this video with sound on to work towards a flare. Have the sound on and follow along with this demo video.
Goal: 3 rounds of 5 reps per direction
Extra Notes: You might not hit all 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 open your hips and strengthen your leg
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Bend down on one leg with the other stretched out to the side. Circle the leg around and jump over it with the other leg while putting flat hands on the floor.
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a straddle with hands on ground. Tuck your chin to your chest and roll up into standing with hands flat on the ground.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Run through this kata to continue progressing through the kata system for ninja strength
Goal: 3 rounds of 2 reps
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start lying on the floor in a hollow hold. Crunch your elbows to your knees and then roll over with arms above still above head into a superman position.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a handstand on the wall. You will then bend your elbows working to touch your head to the floor each rep
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit all 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Complete this video each round for a full core workout!
Goal: 3 rounds of 1 video
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video. Focus on control up and landing instead of the height of the kick-up.
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, 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 to bring your legs up and invert yourself. Then use your core to lower without flopping back to starting position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your handstand kata. Work this to further progress to level 10 in handstand rockstar!
Goal: 3 rounds, 2 reps per round
Extra Notes: You might not hit 2 reps per round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this move at your stall bars focusing on getting your lower hand low enough to be able to make your torso level with the ground as you work to hold your upper leg in the air with glutes as you work to rotate your torso to face the ceiling.
Goal: 3 rounds of 30 second holds per side
Extra Notes: You might not hit 30 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging from rings, bring your torso parallel to the ground with legs bent in an open straddle. Then perform a row in this position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by placing your hands on paralettes or dumb-bells on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lean to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement as you work to bring your hips further up working to lift your legs off your arms.
Goal: 3 rounds of 8 reps with half the reps free standing, half against the wall as seen in the second video
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!