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KAI KODANI CUSTOM WORKOUT

Hey there Kai!  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!

Form over number of reps always! Listen to your body!

FLEXIBILITY WORKOUT

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

SUPERMAN STRETCH

WORKOUT 1

V STAND 0.75

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs.

Goal: 4 rounds of 6 reps each leg

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 4 rounds of 8 reps each leg

TABLE TOP CROSS BODY REACHES

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 4 rounds of 6 rotations each side

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: 4 rounds of 6 kickbacks

PLANK OBLIQUE CRUNCHES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.

Goal: 4 rounds of 8 reps each side

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round of 4 reps each leg x 30 second holds

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.

WORKOUT 2

BRIDGE 2 FOOT HOPS

Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Explode off your feet to hop both feet off the floor.

Goal: 4 rounds of 5-6 reps

HANGING LEG EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 4 rounds of 8 reps

Do these from your pull up bar!

CHAIR SQUATS

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 4 rounds of 8 reps each side

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 4 rounds of 8 reps each side

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 4 rounds of 3-5 reps each leg

FRONT SPLIT FORWARD FOLD

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 1 round of 4 reps each leg x 30 second holds

WORKOUT 3

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 4 rounds of 5 negatives with at least 5 second lowering

STALDER 2ND LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 4 rounds of 5 reps each side

PIKE PUSH UPS

Description: Begin with your feet on the ELEVATED and your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 4 rounds of 8 push ups

SWEEP SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 4 rounds of 8 reps each direction 

HANDSTAND BLOCK TAPS

Description: Place two blocks between where your hands fall in a handstand. Perform a handstand wall walk up WITH YOUR STOMACH TOWARDS THE WALL. Keep your core tight to not allow an arch in your lower back. With control, weight shift and tap the block with one hand then weight shift the opposite direction and tap the other block with your other hand.

Goal: 4 rounds of 3-5 reps each hand

Do these with your belly facing the wall and don't worry about the blocks for now - just focus on shifting weight and lifting up a hand 🙂

PANCAKE STRETCH

Description: Sit in a straddle position on the floor with arms overhead. Lean forward as far as you can. Then lean over each leg to get a lateral stretch of you trunk.

Goal: 1 round of 4 reps each spot x 10 second holds