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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JEFF DEE CUSTOM PROGRAM

Hey there Jeff!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY WARM UP

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

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

MASTER WARM UP

Goal: 10 reps of each move or 10 second holds

NINJA STRENGTH KATA - LEVEL 3

WORKOUT 1

HANDSTAND MINI HOLDS

Description: This move starts by walking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.

Goal: 3 rounds of 2 handstand holds for as long as you can hold it

TRICEP CRUNCH PLANCHE HOLDS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will stack your knees on the back of your triceps. Lean forward with STRAIGHT elbows and hold the crunch planche.

Goal: 3 rounds of 3 reps for as long as you can hold.

COIL SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 10 reps each direction.

SMALL MANNA LIFTS

Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.

Goal: 3 rounds of 8 reps

2 HANDED MEATHOOK

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 3 reps each direction

WORKOUT 2

REVERSE PRESS TO FROG AND UP

Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.

Goal: 3 rounds of 3 reps

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 3 rounds of 8 push-ups

Try to push from your heels!

BENT KNEE TO STRAIGHT KNEE V STAND

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

Goal: 3 rounds of 8 reps

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 3 rounds of 8 reps each leg.

CRUNCH SQUAT HOLD

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

Goal: *AT END OF WORKOUT* 2 reps with 60 sec hold

WORKOUT 3

SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 3 rounds of 5 sweeps per leg

This will be difficult but I've seen a lot of good in regaining dorsiflexion with this move. Give it a try and if it's not doable I'll change it! 🙂

FRONT LEVER CRUNCH SCISSORS

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate extending 1 leg straight.

Goal: 3 rounds of 5 reps each leg

MUSCLE UP ON RINGS WITH 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.

PIKE PUSH-UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. 

Goal: 3 rounds of 10 push ups.

BACK LEVER HIP LIFTS

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Bring knees away from body and then crunch them back in.

Goal: 3 rounds of 5 reps