Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Judy! 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: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: This move starts sitting on the ground, legs straight, feet on a block and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 Round, 3 reps of 10 sec holds per rep
Description: This is your handstand kata. Work the moves to the best of your ability to progress to level 10!
Goal: 2 rounds of 2 reps
Description: Start in a piked handstand position with feet on a raised surface. Hold your core active to keep your hips over your shoulders and hands to walk side to side on that surface.
Goal: 2 rounds, 4 reps per direction
Description: Hang on a bar or other hanging surface and work to pull yourself as high as you can (goal is chest to bar). This can be done in pull-up or chin-up position.
Goal: 2 rounds of max reps
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 2 Rounds, 3 reps per side with 10 second holds per rep
Description: Start hanging. You will then use your core to bring your toes to the bar you are hanging from
Goal: 2 rounds, 8 reps
Description: Focus on core engagement and quad contraction to lift your legs to work towards full stalder position
Goal: 2 rounds of 10 reps per side
Description: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward while you work to lift 1 leg off the raised surface at a time.
Goal: 2 Rounds of 8 reps per leg
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 2 rounds of 10 reps per side
Description: Start in a tuck planche position with feet on a raised surface. You will then engage your lower core and shoulders to lift your hips above your shoulders into a piked position. Slowly lower to tap knees on ground and repeat
Goal: 2 rounds of 10 reps
Description: Start in a plank position. You will then put 1 leg up against the wall and walk back to make your body go into a splits position. Focus on keeping pelvis neutral as you work this.
Goal: 2 rounds, 8 reps per leg
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 2 rounds, 30 seconds each leg
Description: Work this move to strengthen your hip rotators and pelvis muscles. Focus on rotating a full 180 degrees each rep
Goal: 2 rounds of 10 reps per side
Description: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 2 rounds, 10 reps per side
Description: This is your ninja strength kata. Work this to increase your grip and pulling strength to eventually become level 10.
**DON’T DO THE BIG SWING AT THE END. SIMPLY DROP WITH A 90 DEGREE TURN**
Goal: 2 rounds of 2 reps
Description: Work on controlled kicking to handstand position. Start with hands on the floor and hips high, weight to hands to begin. then work to kick as high as you can control into a handstand.
Goal: 2 rounds of 8 reps per leg
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in tis demo video making your body become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 2 Rounds, 60 seconds of rocks.