Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Josh! 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!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow the video to get your wrists ready for weight bearing.
Description: 2 attempts
Description: Begin in a frog stand position. Transition your arms into a straight are planche as you extend your back and glutes to get your knees off your arms.
Goal: 8 lifts
Description: Start in stick. Rotate over your shoulder and place both hands on the ground while also lifting hips and kicking legs around.
Goal: 10 reps each direction
Description: Get into a handstand on the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
Goal: 15 push-ups
Description: Follow the video to perform a 1 Leg Leaning Squat Stand.
Goal: 12 reps each direction
Description: Hold a side plank on hand with your top leg lifted in the side star position. Put your top foot on the wall in front of you then set your top hand on the floor behind your hips. Put your bottom leg on the wall now into a Manna position. Thread your leg under the leg you just moved then raise your arm up to be in a side star position going the opposite way. Focus on core compression and this will eventually lead into a flare around the world.
GOAL: 5 reps each way
Description: This is your ninja kata
GOAL: 5 reps
Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.
Goal: 15 second holds x 2 reps each leg.
Description: 2 attempts
Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 3 handstands with 15 second hold per leg per handstand
Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.
Goal: 3 reps of as long as you can rock
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 12 reps each direction.
Description: Push up into a bridge with your feet elevated on a surface of challenging height. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 12 push-ups
Description: Follow this video for a butterfly kick. Think head low, legs high
Goal: 12 reps per side
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: 2 attempts WITH TABLE TURN
Description: Stack yourself into a pike handstand with your feet on a supportive surface. Hand walk in a circle 360 deg then reverse to the other direction.
Goal: 5 reps each direction
Description: Start in a squat with arm by ears. Perform a speed safety (opposite hand and foot and step through the middle) and a 180 degree turn to squat.
Goal: 10 reps each direction
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: 10 reps each way
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. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). Then place the lifted leg on the floor to stand. The surface should be low enough that you wouldn’t be able to stand with just one leg.
Goal: 12 reps each leg
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 10 reps per direction
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.