Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Keith! 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 is more important than reps! You might not hit all reps or even do all rounds, 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 to stretch your posterior chain and legs out.
Goal: 5 reps with 15 second holds per rep
Description: Start facing your stall bars. You will then bend forward reaching your hands above you to the stall bars as seen in the demo. You will then use your glutes and core to lift your legs to be inverted on the stall bars, then pike back down and repeat.
Goal: 1 Round, 15 reps
Description: Start in an L position with feet on floor. Then lift 1 or both feet into the air.
Goal: 1 round of 15 reps per leg
Description: Work this movement to work your shoulder strength, core strength and hip mobility for future dynamic movements.
Goal: 1 round of 15 reps per side
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders and then extend to handstand.
Goal: 1 round of 10 reps
Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 1 round of 15 reps
Description: Begin with your feet on an elevated surface with 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. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 1 round of 25 pushups.
Description: Lay under your stall bars and place your feet on the lowest rung you can tolerate. Hold both feet there to stretch your hamstrings, then lower 1 leg to work 1 side splits. Switch to other leg to work other side splits
Goal: 15-30 second hold x 2 reps each position
Description: Kick up to a rotating handstand position as shown in this demo
Goal: 1 round of 5 reps per side
Description: Start with back to the wall. You will then rotate to place both hands on the wall, then rotate them to position facing the other side of the wall as seen in the demo. This is to work on your shoulder and torso mobility for bridge twists
Goal: 1 round of 15 reps each side
Description: Work your flexibility and single leg squatting strength with this movement. Focus on glute control with upper body support for balance and flexibility of the straight leg.
Goal: 1 round of 25 reps per side
Description: Work your bridges here by pushing into the top of your bridge and holding!
Goal: 1 round of 60 sec hold total time
Description: Start in a handstand with your feet on your stall bars. You will then keep your hands where they are as you walk your feet down the rungs heading into a piked position and then to the floor to mimic a reverse press handstand.
Goal: 1 round of 10 reps
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 2 reps each leg
Description: Start in a side plank with bottom leg on a raised surface, supported slightly above the knee. Top leg will be positioned with foot on the bottom leg’s foot in a clam shell position. You will then lift that top leg to bring it behind you working to tap the knee to the floor, not just the shin. Return to starting position and repeat.
Goal: 1 round of 20 reps per side
Description: Start in a low lunge with hands on the floor. You will then kick your feet towards handstand, but only as high as you can control back to the lunge position.
Goal: 1 round of 25 reps per leg
Description: Start in the crab position with knees bent. You will then lift 1 leg (opposite of the bent arm) and hold it there working to pulse the other leg (same side as the bent arm) to the already lifted leg
Goal: 1 round of 20 reps each side
Description: Work this move to progress towards muscle-ups. Focus on using your arms as much as possible with the leg to help as needed.
Goal: 1 round of 20 reps per leg
Description: Work this move holding onto your stall bars. Focus on opening at your pelvis so your torso faces straight ahead or slightly towards the ceiling.
Goal: 1 round, 5 reps of 15 second holds per side per rep
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: This is your bar kata.
Goal: 1-3 reps
Description: This is your break dancing kata.
Goal: 1-3 reps