Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!