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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOSHUA HASTINGS CUSTOM WORKOUT

Hey there Joshua!  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 is more important than reps. Listen to your body and train smart. 

FULL BODY FLEXIBILITY WORKOUT

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round of each move, 10 second holds per move

MASTER WARM UP

LOWER BODY WARM-UP

WRIST WARM-UP

WORKOUT 1

POWERMOVES KATA - LEVEL 1

Description: 3 rounds of 1-2 attempts

SQUAT JUMPS

Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.

Goal: 3 rounds of 8 reps.

SIDE PLANK TO MANNA TO SIDE PLANK

SINGLE FLARE AROUND THE WORLD

Goal: 3 rounds of 10 rep each direction

2 HANDED MEATHOOK

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.

Goal: 3 rounds of 5 reps each direction

BACK WALK OVER AND BACK

REVERSE PRESS TO FROG AND UP

Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.

Goal: 3 rounds of 3 reps

WORKOUT 2

HANDSTAND KATA - LEVEL 3

Description: Onto LEVEL 3!!! You got this Joshua!!!

Goal: 3 rounds of 1-2 reps

V-STAND LEVEL 0.99

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 rounds of 3 V-stands holding and rocking for as long as you can.

PRESS HANDSTAND HIP LIFTS

Description: Focus on the core, shoulder, and back strength to perform these hip lifts. This will directly carry over to your press handstand ability. 

Goal: 3 rounds of 5 reps

FRONT LEVER SCISSORS

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.

Goal: 3 rounds of 5 reps each leg

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 3 rounds of 8 reps each leg.

CRAB TO BENT ARM PLANCHE

Description: Begin in your crab then transition your weight between your elbows. Bend your knees up towards the ceiling if you need as you attempt a bent arm planche.

Goal: 3 rounds of 3 attempts

SPINDLE TO HANDSTAND CIRCLES

Goal: 3 rounds of 1 minute practice each direction

WORKOUT 3

NINJA STRENGTH KATA - LEVEL 4

DYNACOMBO:
FROG TO CRAB TO V STAND TO STALDER

TOE TAPS ON BLOCK

Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.

Goal: 3 rounds x 30 seconds

DRAGON TAILS

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 of 8 reps

PRESS HS - FEET LIFTS FROM BLOCK

Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.

Goal: 3 rounds of 5 reps.

SQUAT, HANGGLIDE OVER BLOCK, SQUAT

BUTTERFLY TWISTS OVER BLOCK

FREERUN LEVEL 1 KATA

BONUS: LEVEL 1 FREERUN (LEE COACHING CLAYTON)

MOVES YOU'VE MASTERED

SWEEP

CRANE TO WARRIOR

STALDER ROLL

W SIT SQUAT

COIL SQUAT

HANDSTAND HIP CIRCLES

REVERSE GRIP PUSH UPS

SPINDLE

PIKE FLIPS

VALDEZ

Description: Start in a squatted position with 1 hand on the floor and 1 hand up overhead. Rotate your torso and place both hands on the ground while also lifting hips and kicking legs around.

Goal: 3 rounds of 5 reps per side