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KAEL HOWARD CUSTOM WORKOUT

Hey there Kael!  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 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!

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 reps of each move.

DAY 1

BUTTERFLY STRETCH

Description: Sit on the floor bringing your feet together and close into your groin area. You will then work to open your hips as shown.

Goal: 1 round, 3 reps of 30 second hold per rep per side.

PYRAMID PUSH-UPS

Description: Start in a pyramid push-up position (piked plank.) You will then complete push-ups keeping your elbows tight to your body to work on your triceps strength.

Goal: 1 round, 20 reps

FLARES AROUND THE WORLD

Description: Work the control through all the different bases.

Goal: 1 round of 5 reps per side. 

HUMAN PRETZEL

Description:  Work this move as demonstrated working on compression of core and hip range of motion.

Goal: 1 round of 15 reps per side. 

HANGING PIKE LIFTS

Description: Start in hanging. You will then work to bring your feet to the bar holding your legs as straight as you can before you slowly lower your legs back down.

Goal: 1 round, 20 reps

CARDIO CORE

Description: this video demonstrates 10 reps of each exercise. You will do this video twice for your core workout.

Goal: 1 round, 2 reps of this video. 

DAY 2

FROG STAND KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching. 

Goal: 1 round of 8 kickbacks

REVERSE PRESS HANDSTAND

Description: Walk up the wall into a handstand position. You will then straddle your legs and lower then with as much control as you can working to shift your weight forward over your hands to put more pressure through your fingers. 

Goal: 1 rounds of 15 reps.

PISTOL SQUATS HOLDING YOUR FOOT

Description: Work to lessen how much your hands and arms need to help you while you hold your core engaged to not allow your lower back to arch. Start from the floor to work the bottom of the movement and to make your glutes work harder.

Goal: 1 round of 15 reps per side. 

SKIN THE CATS

Description: This can be done on bars or rings. Bar will force more compression, rings will likely allow more range of motion at your shoulders.

Goal: 1 round of 15 reps

DIPS ON RINGS

Description: Goal is to dip as low as possible working to get hands in alignment with armpits for future muscle-ups.

Goal: 1 round of 25 reps

WORKOUT 3

PIKED PUSH-UPS

Description: Feet on a raised surface, you will walk your hands in so that your body is in a piked position. YOU WILL THEN LIFT 1 LEG TO MAKE YOUR ARMS WORK HARDER! Goal is to work on getting hips over shoulders as much as you can. You will then do push-ups in this position.

Goal: 1 round of 30 reps

SWIPES

 

Goal: 1 round of 15 sweeps each direction

ROW TO MUSCLE-UP

Description: Focus on holding your core throughout and working control for the ascent, but also the descent.

Goal: 1 round of 25 reps

V-SCOOTS

Description: Focus on holding your core to keep your knees tight to your chest as you push through your arms to bring your hips forward.

Goal: 1 round of 25 scoots

HANDSTAND KATA LEVEL 1

 

Goal: 1 round of 3 reps

WORKOUT 4

NINJA KATA LEVEL 3

Description: Follow this kata to work on linking moves in hanging to start your journey up the ranks of the ninja strength world

Goal: 1 round of 3 reps

SQUAT TO STALDER

Description: Use paralettes, weights or yoga blocks to allow you to work on the depth of the squat and moving your hands as far behind you as you can. 

Goal: 1 round of 10 reps per leg

LUNGED HANDSTAND KICK-UPS

Description: Start with your hands on the ground in a lunged position. You will then work to kick your hips up with hips over shoulders and legs lifting lastly. Be sure to land in the same lunge position as you started.

Goal: 1 round of 15 reps per leg

PIKED HANDSTAND PUSH-UP ROLL-OUT

Description: Do this move with feet on your raised box. You will then do a low push-up and rollout from there.

Goal: 1 round of 10 reps