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Hey there Justin! 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up with 10 reps if reps or 10 second holds if holds
Description: Work this move to open your shoulders to help you for bridges and handstands
Goal: 5 reps of 20 second holds per rep
Description: Work your core strength while working your shoulder range of motion
Goal: 1 round of 100 reps
Extra Notes: You might not hit 100 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on controlled depth holding a hollow body position throughout with only toes touching the wall
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video for your introduction towards iron cross. This video demonstrates in silks, we want you to do this using rings
Goal: 1 round of 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your core and shoulders for this movement
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 7 reps per movement
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to lift your hips up and hold them high off the table as you extend your legs
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video
Goal: 1 round of 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your core and shoulder strength to further develop into lever movements for further ninja strength progressions.
Goal: 1 round, 10 reps per direction
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on shoulder and glute control for powermoves progressions.
Goal: 1 round of 7 reps per side
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your core compression here by focusing on bringing your knees to your chest.
Goal: 1 round of 5 reps with 10 second holds per rep
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!
Description: Focus on the timing of switching between your hands and feet.
Goal: 1 Round, 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work into power moves control.
Goal: 1 round of 15 reps each side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move, focusing on holding the pelvis perpendicular to the floor throughout.
Goal: 1 round, 15 reps per leg
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.
Goal: 1 round of 5 reps per leg with 10 second hold per rep
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!
Description: Work to hold your hips and feet up the whole time!
Goal: 1 round of 7 reps per direction
Description: Work this move to progress closer to clean flares
Goal: 1 round, 15 reps per direction
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on a good hip and shoulder stack as you work towards handstand walking
Goal: 1 round, 8 reps per direction
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your max hold time each side each rep
Goal: 5 reps of 10 seconds per side
Extra Notes: You might not hit 10 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on opening your shoulders for your bridge!
Goal: 5 reps of 10 seconds holds with small pulses during hold
Extra Notes: You might not hit 10 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is the first steps to eventual front handsprings and roundoffs.
Goal: 1 round of 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is the next step on your free-running journey! Keep up the good work
Goal: 2-3 reps
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to continue your journey into the element of power moves!
Goal: 2-3 reps
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.
Goal: 2-3 reps
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Here is your handstand kata to work on to progress to level 10 in handstand!
Goal: 2-3 reps
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!