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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JERRY CUSTOM PROGRAM

Hey there Jerry!  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!

MOBILITY PROGRAM

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!

SCAPULAR PUSH UPS

Description: Start in a tall plank position with core engaged. Perform scapular protaction and retraction while keeping elbows straight. 

Goal: 1 round of 15 reps

SPLIT PULSES

Goal: 2 rounds 1 min each

BODY ROLL AGAINST WALL FOR CALF

Goal: 4 rounds 30 s per round

SHOULDER STRETCHES FOR BRIDGES

NINJA STRENGTH KATA LEVEL 2

DAY 1

HORSE STANCE SQUAT HOLD


Goal: 3 rounds 4 reps 20 s

VALDEZ

Description: Start in a squatted position with 1 hand on the floor and 1 hand up overhead. Rotate your torso and place both hands on the ground while also lifting hips and kicking legs around.

Goal: 3 rounds 5 reps each side

PIKE HANDSTAND WALK IN LEG LIFT

Goal: 3 rounds of 5 reps (3s hold per leg per rep)

SKIN THE CAT

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.

** KEES BENT**

Goal: 3 rounds 5 reps

FROG STAND WITH LEG LIFTS

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 10 reps per leg.

DAY 2

STRAIGHT ARM FROG

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor. 

Goal: 3 rounds of 10 reps.

FREE STANDING HANDSTAND

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

Goal: 3 rounds 8 attempts

.25 V STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 3 Rounds, 10 reps per round 3 S HOLD

OPEN CRUNCH LEVER HOLD

 

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 and bringing knees outside your elbows.

Goal: 3 rounds 2 reps to fatigue 

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. 

Goal: 3 rounds of 5 reps each direction

DAY 3

L STAND

 

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

 Goal: 3 rounds of 3 reps 8 s each

PIKE TO TABLE TO VALDEZ CORE

Description: Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground. leg. Begin in the table position. Squeeze your core and glutes while you lift one leg and the opposite arm 

Goal: 3 rounds of 5 reps each side

WALL BRIDGE WALK DOWN

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

 Goal:3 rounds 6 attempts hold for 5 s at the bottom

STALDER PULSES WITH HIPS LIFTED

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. 

Goal: 3 rounds of 5 push-ups each side

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

 Goal: 3 rounds of 1 rep each direction

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.