Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jay! 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 ~30-60 MINUTES 3-6 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: Follow along with this video for a full-body flexibility training
Description: Follow the video to get your wrists ready for weight bearing.
Description: This is your first kata. Follow this to start linking movements together
Goal: 1 Round 1-2 reps per round
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 1 rounds of 20 reps – do 20 pull ups if you can, but if not then add in negatives with at least 5 second lowering to get to 20 reps
Description: Begin in a lunge with your hands on the ground to get rid of momentum. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 3 rounds of 3 reps each leg.
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: 1 round of 15 reps
Description: Work this move holding your foot and working to control yourself to tap and then return to standing from a chair
Goal: 1 round of 15 reps each leg
Goal: Use a strap, towel, etc. to loop around your foot and hold x 2 min each leg
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 1 round of 8 V-stands holding and rocking for as long as you can.
Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.
Goal: 1 round of 10 reps.
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
GOAL: 1 round of 3 handstand with 5-10 push-ups
Description: This is your ninja strength kata
Goal: 1 round of 2 reps
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Work your core compression to hold your hips up as you reach down to the floor between your feet and lift your feet
Goal: 1 round of 15 reps
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.
Goal: 30 sec x 2 reps each leg
Description: This is your handstand kata
Goal: 1 round of 2 reps
Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.
Goal: 1 round of 12 reps.
Description: Place your feet on a raised bench or bar. You will hold your body off the floor as seen in this demo with legs straight, then work to lift 1 leg at a time with straight knees to mimic a v-stand
Goal: 1 round of 12 reps per leg.
Description: This move begins with sitting on your legs with your toes pointed, feet on a raised surface like a yoga block of books. You will push through your hands as you contract your core and your shoulders to raise your hips up and bring both knees tight to your chest. Hold this position
Goal: 1 round of 3 reps with 20 second holds per rep
Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.
Goal: 1 round, 10 reps each leg
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 minute hold
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