Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jason! 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: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: This is the next handstand kata
Goal: 2 rounds of 1-2 attempts
Description: This move is targeting your middle splits range of motion. Focus on not twisting at your pelvis as you reach for the floor in the line of your pelvis.
Goal: 20 reps per leg with warm-up
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 10 kick ups each leg.
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 rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs up off the elbows and return with control.
Goal: 3 rounds of 5 lifts
Description: This is the next free run kata
Goal: 2 rounds of 1-2 attempts
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 3 rounds of 3 rolls.
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 3 rounds of 3 reps
Description: Work this move to engage your core to lift your legs as you work your shoulder range of motion at the same time.
Goal: 3 rounds of 12 reps
Description: Place feet on block/bench with knees bent and on floor, hands on floor outside knees. You will then lift knees up to chest using core and hold.
Goal: 3 rounds of 3 reps, 10 second holds per rep
Description: Work this move for core strengthening and shoulder range of motion.
Goal: 2 rounds of 12 reps
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 3 reps.
Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.
Goal: 3 rounds of 10 scoots.
Description: Start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold with glutes working to lift keeping chest open and facing forward. .
Goal: 3 rounds of 30 second holds per side
Description: Work both directions here with focus of hips high and lessening the weight through your feet.
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 the next ninja strength kata
Goal: 2 rounds of 1-2 attempts
Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from your chest WITHOUT letting your hips fall.
Goal: 3 rounds of 10 reps
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 3 rounds of 1 min planks
Description: Work this move to engage your core and work your shoulder strength.
Goal: 3 rounds of 10 reps per arm
Goal: 5 rounds of holding as long as you can
Description: Follow this video to perform a spindle
Goal: 3 rounds of 2 attempts each side
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.