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 James! 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 and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, 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 help hip lifting for future floating movements for your progression in handstand katas.
Goal: 3 rounds 8 reps
Description: Follow along with this video
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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 5 reps
Description: Work to hold your hips and feet up the whole time!
Goal: 3 rounds of 5 reps per direction
Description: Keep progressing in your powermoves training with level 2 kata
Goal: 3 rounds of 2 reps
Extra Notes: You might not hit all 4 rounds, 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 straddled lever position with straight knees. You will then row holding this position.
Goal: 3 Rounds, 10 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: Work your core with this move to maximize your core and hip lift for handstand movements.
Goal: 3 rounds of 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your 1 arm handstand balancing as well as your cardio with this move.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout. 10 reps if reps, 10 sec holds if holds
Description: Focus on the timing of switching between your hands and feet.
Goal: 3 Rounds, 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 3 rounds, 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 for shoulder and core strengthening. Work this with your feet on a raised surface holding 1 leg in the air..
Goal: 3 rounds of 10 reps each side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Position yourself under the rings with arms over head, hands in a false grip. Use ONE foot as lightly as possible as you perform a muscle up.
Goal: 3 rounds of 5 reps.
Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.
Goal: 3 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is the next step on your free-running journey! Keep up the good work
Goal: 3 rounds of 3 reps
Extra Notes: You might not hit 3 reps every round or even do all 3 rounds, 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 for your introduction towards iron cross. This video demonstrates in silks, we want you to do this using rings
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work both directions here with focus of hips high and legs as you through the actual flare!
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, 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 for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.
Goal: 1 round of 10-15 reps of each move
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: 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: Follow along for upper body and core strength workout in hanging. This is level 4.
Goal: 3 rounds of 2 reps
Extra Notes: You might not hit all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on push through your shoulders and keeping your hips off the floor throughout for this move.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, 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 movement of rotational handstand movements.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!