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 Jean! 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: Follow along with this video for a full-body flexibility training
Goal: 2 reps x 30 second holds each stretch
Description: Start with front leg on a solid, raised surface with knee at 90 degrees and in line with the same hip. You will then lower your back leg in the lunge position to work to touch the back knee to the floor. Have your hands on either side of the front leg to assist.
Goal: 3 rounds of 5 reps each leg
Description: Start in a lunge with hands on the ground. You will then give a kick to work up towards a handstand but only as high as you can land controlled in the starting lunge position.
Goal: 3 rounds of 5 reps per leg
Description: Start in hanging. You will then bring your knees to your chest as you lift your hips to get into a tucked crunch lever position then work to open your legs as shown in demo.
Goal: 3 rounds of 5 reps
Description: Start in a plank and step forward to the stalder position 1 leg at a time. THIS VIDEO DEMOS BOTH LEGS AT THE SAME TIME. I WANT YOU TO ONLY DO 1 LEG FORWARD THEN BACK TO PLANK.
Goal: 3 rounds of 8 reps per leg
Description: Begin in a hollow back plank and maintain throughout with 2 books near knee position on floor and wide enough for both feet to slide through them. You will then slide your feet forward (piking your body up) to bring the feet between and in front of the books. You will then slide the feet wide to go around and outside the books to return the feet to the starting plank. This is 1 rep.
Goal: 3 rounds of 5 reps
Description: Focus on holding your leg higher than your hip as you work this move
Goal: 3 rounds of 8 reps per side
Description: Follow this demo video to work your core and shoulders.
Goal: 3 rounds of 8 reps per side
Description: Walk up the wall to attain a handstand position. You will then work to hold a stacked position as seen here each rep
Goal: 3 rounds of 5 reps
Description: This move starts by laying on your back. You will then contract your glutes to lift your hips. You will then lift your shoulders as best as you can to work into a bridge position
Goal: 3 rounds, 5 reps
Description: Work this movement with your feet on a raised surface. limit your pelvis rotation as much as possible to make the movement come from your shoulders.
Goal: 3 rounds of 10 reps per side
Description: Start in a kneeling side plank position. You will then lift the leg focusing on lifting the leg up and slightly back to be sure your glute is working to lift the leg.
Goal: 3 rounds of 5 reps each leg
Description: Work this move to work handstand push-ups in the future
Goal: 3 rounds of 10 reps
Description: Start in hanging. Work to bring legs to the bar, then rotate holding the legs tight to your body as seen in this demo. FOCUS ON CONTROL OVER LARGE MOVEMENT.
Goal: 3 rounds of 3 reps each direction
Description: Work this move with your feet on a raised surface then lift 1 leg off that raised surface to maximize core and triceps engagement for v-stands
Goal: 3 rounds, 8 reps per leg round
Description: Get into frog near wall as seen here. Work to lift your legs up 1 at a time.
Goal: 3 rounds of 5 reps per leg
Description: Start in hanging. You will then tuck your knees to your chest as you lift your hips up to invert yourself as seen in this demo video. Focus on holding your core active to control the lift up and down.
Goal: 3 rounds of 5 reps
Description: This video reviews our foundation kata with step by step instructions on each position Work this kata for a full body workout.
Goal: 1-2 reps per day