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KEVIN BREWER NEW CUSTOM WORKOUT

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!

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 with 10 reps if reps or 10 second holds if holds

FIGUREHEAD ON BAR/RINGS

Description: Work this move to open your shoulders to help you for bridges and handstands

Goal: 5 reps of 20 second holds per rep

DAY 1

FLYING FROG

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout

Goal: 3 rounds of 8 reps 

Extra Notes: You might not hit 8 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!

FLEXIBILITY PISTOL SQUATS

Description: Complete a pistol squat where you hold the foot of the lifted leg with the same hand.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 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!

1 HANDED MEATHOOKS

Description: Follow along with this video

Goal: 3 rounds of 8 reps per side

Extra Notes: You might not hit 8 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!

STRADDLED HOLLOWBODY HOLDS

Goal: 3 rounds of 60 second holds

Extra Notes: You might not hit 60 seconds 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!

DAY 2

L CIRCLES

Description: Work to hold your hips and feet up the whole time!

Goal: 3 rounds of 5 reps per direction

PIRIFORMIS LUNGES

Description: Follow this video for a hip range of motion and glute strengthening exercises

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 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!

CRUNCH TO STRADDLE LEVERS

Description: Work your core and shoulder strength to further develop into lever movements for further ninja strength progressions.

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!

HANDSTAND PUSH-UPS

Description: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.

Goal: 3 rounds of 10 reps 

Extra Notes: You might not hit 10 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!

LUNGED KICK-UPS TO WALL

Description: Focus on controlled kicks to the wall with core engaged to stabilize you.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 15 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!

DAY 3

FLEXIBILITY

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

BRONCOS

Description: Focus on the timing of switching between your hands and feet.

Goal: 3 Rounds, 15 reps

Extra Notes: You might not hit 15 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!

SWIPES

Description: Follow this video to work further into power moves control.

Goal: 3 rounds of 8 reps each side

Extra Notes: You might not hit 8 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!

CRAB TO WINDMILL

Description: Focus on hip control so that your feet don’t touch the floor to help you progress further into powermoves kata.

Goal: 3 rounds of 5 reps both directions

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!

FIGURE 4 SQUAT

Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.

Goal: 3 rounds of 10 reps per leg 

Extra Notes: You might not hit 10 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!

DAY 4

FREE RUN LEVEL 1

Description: This is the next step on your free-running journey! Keep up the good work

Goal: 3 rounds of 3 reps 

Extra Notes: You might not hit 3 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!

LEVER ROWS

Description: Hold a straddled lever as you complete rows

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!

V-STAND LEG LIFTS

Description: Work your core for solid V-stand control.

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 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!

FLARES

Description: Work both directions here with focus of hips high and legs as you through the actual flare!

Goal: 3 rounds of 5 reps per side 

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!

DAY 5

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

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!

NINJA STRENGTH KATA LEVEL 4

Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.

Goal:  3 Rounds of 2 reps

Extra Notes: You might not hit 2 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!

SQUAT TO STALDER

Description: Focus on bent elbows with thighs on triceps to maximize your core engagement as you lift 1 leg up at a time.

Goal: 3 rounds of 8 reps per side 

Extra Notes: You might not hit 8 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!

CHIN-UP TO HALF IRON CROSS ON RINGS

Description: Follow this video for your introduction towards iron cross. This video demonstrates in silks, we want you to do this using rings

Goal: 3 rounds of 10 reps per side 

Extra Notes: You might not hit 10 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!

WALL SPLITS

Description: Follow this video for a mobility and cardio move.

Goal: 3 rounds of 8 reps per side

Extra Notes: You might not hit 8 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!