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JAY HARMS CUSTOM WORKOUT

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!

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing.

WORKOUT 1

FOUNDATION KATA

Description: This is your first kata. Follow this to start linking movements together

Goal: 3 Rounds 1 rep per round

PULL UPS + NEGATIVES

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: 3 rounds of 15 reps – do 15 pull ups if you can, but if not then add in negatives with at least 5 second lowering to get to 15 reps

HANDSTAND KICK UP

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.

SKIN THE CAT ON RINGS

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 8 reps

PISTOL SINGLE LEG SQUAT W/ANTERIOR SUPPORT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 10 reps each leg

HAMSTRING STRETCH WITH STRAP

Goal: Use a strap, towel, etc. to loop around your foot and hold x 2 min each leg

WORKOUT 2

V STAND - LEVEL 0.99

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: 3 rounds of 3 V-stands holding and rocking for as long as you can.

PRESS HANDSTAND FEET FROM BLOCK

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: 3 rounds of 3 reps.

HANDSTAND PUSH UP

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: 3 rounds of 1 handstand with 5-10 push-ups

NINJA STRENGTH KATA LEVEL 1

Description: This is your ninja strength kata

Goal: 3 rounds of 1 rep per round

MIDDLE SPLIT WITH BUTT ON WALL

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.

BRIDGE REACH ACROSS

Description: Work this move where you reach across your body as seen in the demo, but start in a bridge position.

Goal: 3 rounds of 5 reps per side

HIP TWIST TO HAMSTRING STRETCH

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

WORKOUT 3

HANDSTAND KATA LEVEL 1

Description: This is your handstand kata

Goal: 3 rounds of 1 rep per round

MUSCLE UP ON RINGS FROM FEET

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: 3 rounds of 5 reps.

BENT KNEE TO STRAIGHT KNEE V STAND - 2 LEGS

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.

Goal: 3 rounds of 5 reps.

CRUNCH PLANCHE HOLDS

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: 3 rounds of 3 reps with 10 second holds per rep

1 LEG HUMAN PRETZEL

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: 3 rounds, 3 reps each leg

BABY STRETCH

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

KNEELING HIP FLEXOR STRETCH

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