Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Isaiah! 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: Kick up to handstand and walk
Goal: 3 rounds of as far as you can walk, 30 seconds continuous max per round
Description: Begin this move with your legs tucked up to your chest. Flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Extend at your hips to straighten one knee at a time
Goal: 3 rounds of 3 extensions per leg
Description: This is your power moves (breakdancing) kata!
Goal: 1 round of 5 reps
Description: This move begins on your rings or parallette stands. Raise yourself into the crunch planche and maintain that as you bend your elbows as far as you can control.
Goal: 3 rounds of 5-8 push-ups
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: Work to get a clean flare now!
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: This is a great coordination move. Begin with your hand on the floor in front of you (SAME HAND AS STRAIGHT LEG). Put your weight into your arm and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 3 rounds of 10 reps per leg.
Description: Perform a press handstand then roll out via a stalder roll
Goal: 3 Rounds, 5 reps
Description: Work your front handspring. You can start on the box like in your free run katas, but then work towards doing them on the ground.
Goal: 3 rounds of 3 reps
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
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: Begin this move in your Front Lever Crunch position. Keep your hips up at the level of your shoulders as you extend both legs out into a straddle lever.
Goal: 3 rounds of 5 reps.
Description: Follow the video to perform a swipe. You are going in a circle. Each swipe should be a quarter turn.
Goal: 3 rounds of 2 full rotations per side
Description: Follow this video to perform crab to windmill
Goal: 3 rounds of 8 reps per side.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another. Once you are rotated, release the hand opposite the direction of your feet (if legs are to the right, release the left hand)
Goal: 3 rounds of 2 per side
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: 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: 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: Start in a bent knee planche plank position. Extend your back and glutes to get your knees off your arms and extend the legs as he does in the video.
Goal: 3 rounds of 5 max attempts
Description: Follow this video for a fun dynacombo
Goal: 3 rounds of 5 reps each side!