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 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!
Description: Follow along with this video for a full-body flexibility training.
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Goal: 3 reps with 15 second hold
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 10 reps
Description: Perform as many pull up releases as you can then, pull as high as you can on your bar and hold it for the prescribed time
Goal: 3 rounds of max reps pull up release and then 1 max hold
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 3 reps each direction
Description: Follow the video to perform this a speed safety turn.
Goal: 3 rounds of 10 reps each side
Description: Follow this video to perform a butterfly twist over a box. Focus on legs straight
Goal: 3 rounds of 8 reps each side
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 8 reps
Description: 5 second holds per position.
Goal: 3 rounds of 2 rep each direction
Description: Follow this video to perform bridge over a ball
Goal: 3 rounds of 2 reps with 15 second hold
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a 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 3 reps per leg.
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Stand with your back to your stall bars or similar surface. Reach between legs to hold on to the stall bar with feet in a straddle. Then perform a forward fold while keeping your knees straight and lean away from bars
Goal: 15 second holds x 4 reps.
Description: Start in a handstand on the stall bars. With hips stacked directly over shoulders, walk yourself down as low as you can go while pressing your chest toward the bars.
Goal: 3 rounds of 5 reps.
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.
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 3 Rounds, 5 reps per round.
Description: Start lying on your back with your feet on a challenging elevated surface then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 5 attempts
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 5 reps
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Begin on your back. Reach one leg across your body and then make an outward circle with the leg. Use your core to lift your hips off the ground and bring the opposite leg with you as your roll over and push yourself up to plank.
Goal: 3 rounds of 8 reps per side
Description: Perform a muscle up on the stall bars, using your feet to assist with getting over the bar
Goal: 3 rounds of 5 reps per leg
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 reps per leg
Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from your chest WITHOUT letting your hips fall.
Goal: 3 rounds of 5-8 reps
Description: This move starts in a tricep frog stand. Leaning forward over your wrists while you straighten out your elbows into an elbow planche. Then flex your elbows and lower yourself back into the frog.
Goal: 3 rounds of 5 reps
Description: Start kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Start with hands as far apart as possible with both thumbs facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can and rotate your chest toward the sky
Goal: 3 rounds of 5 reps each side
Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
This is your handstand kata
DO THIS WITH A TABLE TURN INSTEAD OF A BRIDGE TWIST
This is your handstand kata
DO THIS WITH A FLARE WALK INSTEAD OF A FULL FLARE
This is your NINJA KATA
This is your FREERUN KATA