Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kevin! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: Focus on the core compression and engagement to work your core compression and triceps/shoulder engagement.
Goal: 3 Rounds, 10 reps
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: Walk up the wall in a handstand. Tuck your chin to your chest, bend your arms, and roll out.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit all reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a straddle with hands on ground. Tuck your chin to your chest and roll up into standing with hands flat on the ground.
Goal: 3 Rounds, 10 reps
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: Start sitting on the floor. Bring your knees to your chest and hold them there as you work to lift you hips up and forward to “scoot” down your floor. Work to go down and back twice each round.
Goal: 3 rounds, 2 down and backs of your floor
Goal: 3 rounds of 7 reps per
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: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your feet towards your hands while your core lifts your hips into a piked elbow plank position. Slowly lower back to the elbow plank position.
**As you feel ready, you can lift 1 leg as shown in this video**
Goal: 3 rounds of 10 reps (per leg when lifting legs)
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked handstand position with your feet on the ground. From there you will work on completing push-ups keeping your core engaged to hold a hollow body position as you work on depth of push-ups to reach head to floor with head touching floor in front of your finger tips.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do at your stall bar. Keep pelvis straight to stall bars. Try to mimic the red shirt girl!
Goal: 3 rounds of 10 reps per leg.
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: Bend down on one leg with the other stretched out to the side. Circle the leg around and jump over it with the other leg while putting flat hands on the floor.
Goal: 3 rounds of 10 reps per leg.
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: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with butt to the stall bars and legs wide. You will then reach for the bars between your legs (bending nearly in half) as you lean forward to stretch deeper.
Goal: 1 round of 2 reps, 30 second holds per rep.
Extra Notes: You might not hit 30 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 Rounds, 10 reps (1 rep is where you hand the block off to your feet then back to your hands.)
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Run through this kata to continue progressing through the kata system for ninja strength
Goal: 3 rounds of 2 reps
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start lying on the floor in a hollow hold. Crunch your elbows to your knees and then roll over with arms above still above head into a superman position.
Goal: 3 rounds of 10 reps
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: Complete this video each round for a full core workout!
Goal: 3 rounds of 1 video
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: Follow this video. Focus on control up and landing instead of the height of the kick-up.
Goal: 3 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position with feet on a raised surface. You will then walk your hands in towards your feet, bending at your hips to attain a piked handstand position. Once there you will lift 1 leg at a time for a count of 3 before walking back out to the starting plank position. Goal is to be piked with stacked hips over shoulders over hands.
Goal: 3 Rounds, 8 reps
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: Do this move at your stall bars focusing on getting your lower hand low enough to be able to make your torso level with the ground as you work to hold your upper leg in the air with glutes as you work to rotate your torso to face the ceiling.
Goal: 3 rounds of 30 second holds per side
Extra Notes: You might not hit 30 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a deep squat, placing your hands behind the line of your heels and wide with elbows bent, hands on parallettes. Then work to lift your feet in front of you through core, quad and arm engagement. ONLY WORK THE SQUAT TO STALDER, DON’T WORRY ABOUT THE KICK BACK TO PLANKGoal: 3 Rounds, 10 reps
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: Hanging from rings, bring your torso parallel to the ground with legs bent in an open straddle. Then perform a row in this position.
Goal: 3 rounds of 8 reps
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: This move starts by placing your hands on paralettes or dumb-bells on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lean to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement as you work to bring your hips further up working to lift your legs off your arms.
Goal: 3 rounds of 8 reps with half the reps free standing, half against the wall as seen in the second video
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!