Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
Description: Your kata on the bar!
Goal: 2x daily
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Complete this daily to work on your shoulder range of motion
Goal: Complete 5 reps with 5 second holds per rep
Description: You can work this move with the pull-over as seen in this video, or where you jump from a box to start above the bar to work the controlled negative for muscle-ups.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: DON’T USE YOUR NECK TO LIFT YOUR LEGS.
Goal: 3 rounds, 12 reps
Description: Work this move to maximize your shoulder range of motion. Have your hands flat on the floor pushing towards the wall
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position with legs together. You will then work to pike your hips up as you slide your feet forward. To return to the plank position, you will open your legs as if there is something your legs are circling around. Focus on not sagging when you return to the plank from the pike.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up the wall to a handstand with hips stacked over shoulders working to engage your core to hold a hollow body position while in the handstand position. You will then work to complete circles with your legs as shown in this demo video. BE SURE TO START THE CIRCLE TOWARDS THE OPPOSITE LEG FIRST
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work into break dancing moves to work your core and shoulder strength as well as hip range of motion.
Goal: 3 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move as shown focusing on holding your core active as you move your arms
Goal: 3 rounds of 10 reps per side.
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a deep squat with hands between your feet (hands facing forward.) You will then bend your elbows to allow your thighs a place to reside as you engage your core to keep your hips up as you work to straighten 1 leg at a time out in front of you.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on starting in a horse stance position and keeping legs straight as you roll over the block as shown in this demo. Use your core to hold your legs high!
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do this move in front of your box
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to maximize your core and shoulder strength for kongs and vaulting movements
Goal: 3 Rounds, 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start in a plank position with feet on a yoga ball. You will then roll down working to roll ball to thighs as you hold your core active.
Goal: 3 rounds of 10
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Stand at the wall with butt to wall and feet slightly away from the wall. You will then lean forward working to get your hands, then eventually your elbows to the floor.
Goal: 3 Rounds, 2 reps 30 second holds per rep
Extra Notes: You might not hit 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a frog in front of the wall. You will then work to stack your hips to lift 1 leg at a time as shown in this demo video
Goal: 3 rounds of 5 reps per leg
Extra Notes: You might not hit 5 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!