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 is your handstand kata. Work the moves to the best of your ability to progress to level 10!
Goal: 1 round of 4 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: 1 round of 10 reps per leg
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: 1 Round of 15 reps per leg
Description: Push into a bridge position, then lift 1 arm at a time followed by 1 leg to increase comfort with 3 point support for bridge twists (THE VIDEO IS OF THE BRIDGE TWIST)
Goal: 1 round, 10 reps per limb
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: 1 round of 15 reps
Description: Focus on core engagement and quad contraction to lift your legs to work towards full stalder position
Goal: 1 round of 15 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: 1 round, 15 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: 1 round of 3 reps
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 10 reps per side with 10 second holds per rep
Description: Start hanging. You will then use your core to bring your knees to your chest and through to the back of the bar. Focus on shoulder engagement and core engagement which will help with your pull-ups and eventual muscle-ups. Work to be able to do multiple reps in a row without putting your feet on the floor
Goal: 1 round, 10 reps
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 1 round of 15 reps per side
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: 1 round of max reps, WORK ON PULL-UPS, THEN ADDING NEGATIVES TO INCREASE ENDURANCE
Description: Work this movement by starting at the top of the movement with legs wide and dropping your hips to 1 heel then return to the top middle position and repeat. DO NOT do the movement shifting side to side in the low position
Goal: 1 round of 15 reps per side
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms as shown in this demo video making your body become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 1 Round, 60 seconds of rocks.