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 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 10 second holds or 10 reps if reps
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift your legs off your elbow while you hold your balance. DO NOT ARCH YOUR BACK
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold an L as you rotate in a circle.
Goal: 3 Rounds, 5 reps per direction
Description: Focus on dynamic control at hips to be able to place your hands and feet in the same positions throughout this as shown in this demo.
Goal: 3 rounds of 5 reps per direction
Description: Focus on rotating your body fully to eventually release 1 arm
Goal: 3 rounds of 5 reps per side
Description: This is your first powermoves kata! We are going to work into the flare with this kata!
Goal: 3 Rounds of 1-2 reps
Description: Work this move holding your legs out and straight climbing up AND down with control
Goal: 3 rounds of 5 reps
Description: Your focus is to engage your core to lift your hips then lowering to work on holding the core active to keep your hips elevated while holding hips open in a stalder position.
Goal: 3 Rounds of 5 reps
Description: Start in a table position. You will then rotate as demoed in this video. Focus on engaging your core to bring your hips up and to rotate 90 degrees.
Goal: 3 rounds of 5 reps per direction
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: Get into a straddled lever position with straight knees. You will then row holding this position.
Goal: 3 Rounds, 10 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: Work you core and upper body to complete flares with your legs in the air!
Goal: 3 rounds of 5 reps each direction
Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.
Goal: 3 rounds of 1-2 reps
Description: Your first free-run kata
Goal: 3 rounds of 2 reps
Description: Start by “curling” your pelvis off the ground. Once your pelvis is lifted without arching, you will push through your arms to lift into a bridge with your feet on your bosu ball
Goal: 3 rounds of 8 reps
Description: Focus on your shoulder stability and opening to fully straight out to side arms for full iron cross in rings. (This can also be done in the silks)
Goal: 3 rounds of 8 reps
Description: Use vertical bar as shown here to balance to lower yourself to the floor while you keep your heel flat without your hips moving sideways at all. Do this bare-footed to work you ankle
Goal: 1 round of 20 reps per leg
Description: Work both directions here with focus of hips high and smooth transition. This is the same hip motion you need for flares.
Goal: 1 rounds of 15 reps per side
Description: Be sure to keep your knee at 90 degrees and holding your pelvis at 90 degrees from your leg
Goal: 1 round of 5 reps per side with 20 second holds per rep and 10 second rest between reps.
Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position.
Goal: 3 rounds of 10 reps per side
Description: Start in a v-stand, then work your core, shoulders and hips to lift hips up to land in a stalder with NO FEET help.
Goal: 3 rounds of 5 reps
Description: Focus on core and glute engagement as you work this transition. CAN BE COMBINED WITH THE V TO STALDER LISTED ABOVE.
Goal: 3 rounds of 5 reps per direction
Description: Handstand push-ups without the wall.
Goal: 3 rounds, 5 reps
Description: Your first handstand kata.
Goal: 1-3 reps