Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there John! 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 ~30-60 MINUTES 3-6 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! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 20 seconds holds if holds, 20 reps if reps
Description: Work this move for your arms and upper body.
Description: Do this move with arms on pull-up bar
Goal: 5 reps of 20 second holds
Description: Work this to ease back in to ninja katas
Goal: 2-3 reps
Description: Start in hanging. Engage your core to bring your knees to your chest and to lift your hips parallel to the floor into a tucked lever position. You will then work to straighten 1 leg out at a time as seen in this demo. Focus on extending the legs straight out while keeping hips level with the ground.
Goal: 2 rounds, 5 reps per leg
Description: Focus on controlled kicks into a handstand working to engage your glutes to kick the legs. Focus on holding the handstand balanced.
Goal: 2 rounds, 5 reps with 10 second holds per rep
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you, rest that foot on the floor. Slowly lower yourself via pistol squat while allowing your front foot to take some of your weight.
Goal: 2 rounds of 8 reps per leg
Description: Lift into an L stand with hips and feet off the ground. Hold this as you engage your lower core to rock your pelvis up as you look up with your chest through triceps and rotator cuff engagement.
Goal: 2 Rounds, 10 rocks
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: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 2 rounds, 10 reps
Description: Pull through to a tucked back lever from a skin the cat. Hold the tucked position then engage your glutes and back to extend 1 leg at a time into a full lever causing a scissoring motion.
Goal: 2 rounds of 6 reps per leg
Description: Work this move to strengthen your shoulders and core to lift your hips for future v stand to planche transitions
Goal: 2 rounds of 3 reps, 3-5 second holds per rep
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.
Goal: 2 Rounds, 10 reps per side
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: Start in a crab. Using your core and glutes, lift your hips up with bent knees then extend to straight legs. Keep the legs up for the entirety of your reps
Goal: 2 rounds of 5 reps each side
Description: Work this move on your parallettes. Focus on engaging your core to bring your hips up high while you hold your bent knees up. Once you are there, work to straighten your legs out into a full stalder.
Goal: 2 rounds of 10 reps
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 2 rounds, 5 reps
Description: Start in the position seen in this video. You will engage your core to bring your shoulders forward over your hands working to control the lowering of your legs to the floor.
Goal: 2 rounds, 5 reps per round
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