Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Joe! 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: 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: Work this move for your hip mobility
Goal: 1 Round, 3 reps per side with 15-30 second holds per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with a slightly straddled legs with hands on floor. You will then follow this video focusing to lift your hips up to allow the hover
Goal: 3 rounds of 5 reps of this video
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 to work your pull-ups. You will do as many reps in a row without a break, until you can do all 10 total with nipples to bar
Goal: 3 rounds of 10 reps
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: Work this move to progress towards your press handstand. Focus on control to lift 1 leg up AND back down to knee without losing balance
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Engage your core to lift your knees to your chest and lift your hips through your arms. ONLY GO AS LOW AS YOU CAN SAFELY COME BACK THROUGH YOUR ARMS!
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: 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, 2 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: Push into a bridge, then hop both feet together
Goal: 3 Rounds, 10 reps
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: Focus on lifting your legs straight lifting feet to bar.
Goal: 3 rounds of 10 reps
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: Walk up the wall into a handstand. Then stack your hips over your hands and shoulders as you straddle your legs and lower them to the floor with control
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit all 7 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 pushing the ground away as you engage your core to lift your hips off the ground working to touch your head to your knees.
Goal: 3 rounds, 3 reps with 10 second holds per rep
Description: Work your hamstring mobility with this move
Goal: 1 Round, 3 reps of 15-30 second holds
Extra Notes: You might not hit 3 reps, 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 your core and triceps. You will work this movement with straighter legs than the demo video.
Goal: 3 rounds of 12 scoots
Extra Notes: You might not hit all 12 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 piked plank position with your feet on a box/raised surface. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers. Do this with 1 leg lifted.
Goal: 3 rounds of 10 reps per leg.
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: Work to rotate your pelvis a full 180 degrees per side to work your hips and pelvis control
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: Work this move to work your stalder lifts. Goal is to hold your knees high towards chest as you straighten your legs.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your first kata.
Goal: 1-3 reps