Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jakob! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing
Description: Use your core to attain a straddled lever position. You will hold this and then complete pulling/rows while you hold your lever.
Goal: 3 rounds, 5-10 reps
Description: Follow this demo to widen your feet. You will then shift to 1 side working to drop your bottom to your heel then rotating the straight leg so that your toes face the ceiling and swing the leg in front of you, before returning the leg to the starting point.
Goal: 3 rounds, 10 reps per side
Description: Follow this demo for a fun way to link dynamic movements.
Goal: 3 rounds, 5 reps per side
Description: Walk up the wall with hips stacked over your shoulders and hands. You will then work push-ups in this position, holding your core active to not arch through your back.
Goal: 3 rounds, 8 reps
Description: Start on your p-bars in a v-stand position. You will then engage your core to bring your hips up and behind you to lift your hips and legs up to attain a planche position then control back to v-stand position. Repeat.
Goal: 3 rounds, 5 reps
Description: Work this move focusing on glute engagement to stabilize your body to only tap your knee instead of your foot.
Goal: 3 rounds, 10 reps per side
Description: Lift your feet to your bar/hanging surface using your core and lats to pull your legs up and around 1 arm wrapping your legs and hips around that arm.
Goal: 3 rounds, 5 reps per side
Description: Push into a bridge focusing on pushing down through your heels and engaging your glutes to lift.
Goal: 3 rounds, 8 reps
Description: Start in a squat position reaching hands between feet placing them flat on the floor. Work to then bring your legs forward to attain a stalder position. Once feet forward to hands, work reps of straightening your legs. **CAN BE DONE ON PARALLETTES**
Goal: 3 rounds, 10 reps
Description: Work on your range of motion and endurance for this movement. You are also working on your range of your hips trying to drop your bottom to your heels each rep
Goal: 3 rounds, 15 reps
Description: Get into a balanced frog position. You will then work to hold your core and engage your glutes to lift both legs up off your arms and return it.
Goal: 3 rounds, 5 reps
Description: Start on your feet under your pull-up surface. You will then pull as high as you can using your feet for balance to transition from pulling to a dip position to then do a dip push before returning to start.
Goal: 3 rounds, 10 reps
Description: Work on controlled kicking to handstand as seen in this demo. Work to land on the same leg as you kicked from for that control. Place your raised hand against the wall.
Goal: 3 rounds, 10 reps per side
Description: You will bring 1 leg behind yourself grabbing the foot with the opposite hand and cross it behind you as you squat down. Return to standing and repeat on the other side.
Goal: 3 rounds, 10 reps per side
Description: Start with hands on floor and back to wall. You will then hop your feet to bring your hips and feet to the wall, keeping shoulders open. Hold that for a moment then lower back to starting position.
Goal: 3 rounds, 8 reps
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 3 rounds, 5 reps per direction
Description: This is your handstand kata.
Goal: 3-5 reps
Description: This is your ninja strength kata.
Goal: 3-5 reps
Description: This is your powermoves kata.
Goal: 3-5 reps