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 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!
Form over number of reps always! Listen to your body!
Description: Cross your leg and stretch into your hip as we have been working the pretzel stretch
Goal: 20 second holds x 3 reps each side.
Description: Work this hip movement with you in sitting to work on the hip mobility
Goal: 20 second holds x 3 reps each side.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Walk up the wall into a handstand position holding your core to support your back.
Goal: 7 reps total
Description: Push your lower back into the floor and keep your core engaged as you straighten arms and legs as seen in this demo. Essentially, you will do this single move with both arms and legs at the same time 🙂
Goal: 7 reps per side.
Description: Hold your turtle shell back with your weight forward before you complete push-ups as shown in this demo with 1 leg hovering off the ground
Goal: 10 reps per side
Description: Work on keeping your core engaged with your knees to your chest in a tuck lever.
Goal: 5 reps of 5 second holds
Description: Lay on your back with knees bent, feet flat on the floor. You will engage you core and glutes by “curling” your pelvis up off the floor. Then push through your heels to lift that pelvis and push through your arms to attempt to reach a bridge position
Goal: 10 reps
Description: Get into a regular tall plank with a turtle shell back. You will then walk your feet a bit forward to allow you to shift your body forward increasing weight through your hands while keeping your core engaged. Once you are in the planched plank position, you will lift 1 foot slightly off the floor and hold. DON’T LIFT AS HIGH AS THIS DEMO VIDEO
Goal: 5 reps side with 5 second holds per rep
Description: Bring knees to triceps and lean forward using your core and shoulders to hold the balance to keep feet off the floor. Once there, use your glutes, shoulders and core to kick back to a plank position
Goal: 8 reps
Description: Hang from your pull up bar you will engage your core to enter a tucked-up position. Hold this for the prescribed amount of time. Add a light weight to your hang with your legs.
Goal: 2 reps up to 30 seconds
Description: Complete a pull-up. Once you are at the top of the pull-up, you will work to “pulse” yourself slightly higher to increase the lat engagement for pull-ups
Goal: 15 reps.
Description: Start in a planked push-up position with feet slightly straddled. You will then do a push-up and then rock backwards bringing butt to heels without your knees touching the floor. You will then return forward and repeat.
Goal: 25 reps
Description: This is your first kata
Goal: 1-3 reps