Hey there Joshua! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
FIGURE HEAD STRETCH
MASTER WARM-UP
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up 10 second holds or 10 reps per move
DAY 1
HOLDS WORKOUT
HOLD EACH MOVE FOR 1 MINUTE AT THE HARDEST LEVEL YOU CAN!
FROG TO HANDSTAND
PLANCHE PLANK
V-STAND
STALDER
SNAKE SQUAT (1 MIN PER SIDE)
CRAB (1 MIN PER SIDE)
BRIDGE
HOP YOUR FEET TO HELP WITH WALK-OVERS
DAY 2
POWERMOVES LEVEL 2
Description: This is your first powermoves kata! We are going to work into the flare with this kata!
Goal: 1 Round of 5 reps
PRESS HANDSTAND TO STALDER ROLLS
Description: Focus on lifting your hips as high as you can, then roll forwards through a stalder push-up so you can repeat.
Goal: 1 round of 10 reps total
SPINDLE TO HANDSTAND CIRCLES
Description: Start by kicking up through a spindle to a handstand, then continue rotating your hands and body into handstand circles
Goal: 1 round of 5 reps per direction
L PULL-UPS WITH OBLIQUE ROTATIONS
Description: Work a pull-up to the top of the bar. You will then engage your core to attain an L position and hold it as you rotate your legs side to side.
Goal: 1 Round of 8 reps (2 rotations per side per pull-up rep)
DAY 3
SPLITS HANDSTAND KICK-UP, ROLL OUT, TO KIP UP
Description: Work this move to progress your handstand control and jumping up from the ground Goal: 3 Rounds, 5 reps
1 ARM MEAT HOOKS
Description: Work your core and shoulder strength for 1 arm meat hooks. Progress to holding this position for up to 10 seconds per rep. Goal: 3 Rounds, 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!
6 STEP FLARES
Description: Work this move to continue progressing with your flares
Goal: 3 rounds of 2 reps each direction
NINJA KATA LEVEL 4
Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.
Goal: 3 rounds of 1-2 reps
DAY 4
1 ARM HANDSTAND PROGRESSIONS
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 5 reps per side
L CIRCLES
Description: Work on holding your core active in an L position. You will then walk on your hands in a circular movement.
Goal: 3 rounds of 3 reps per direction
STALDER TO PRESS HANDSTAND ON RINGS
Description: Start on the rings with legs outside arms in a stalder position. You will then work to engage your lower core to lift your legs up in a press handstand position as high as you can, then lower back into a stalder position.
Goal: 3 rounds of 3 reps
WINDMILL, CRAB, WINDMILL, POP-UP
Description: Work this move to support dynamic movements while hand balancing
Goal: 3 rounds of 4 reps per direction
HANDSTAND KATA LEVEL 3
Description: Your handstand kata.
Goal: 1-3 reps
DAY 5
DRAGON TAILS
Description: Work this move by laying on the floor and stabilizing through a vertical pole/deck banister.
Goal: 3 rounds of 10 reps
DRAGON YAWNS
Description: Work this move from the first part of the video where you are standing, lean back to work into a bridge, then return to standing. That is the dragon yawn.
Goal: 3 rounds of 10 reps
DRAGON FLAGS
Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds.
Goal: 3 rounds of 10 reps per side
DRAGON BUTTS
Description: Work this movement to keep progressing towards walkovers and levers