Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kian! 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!
Description: Follow along with this video for a full-body flexibility training.
Description: Follow along with this video to get your feet and ankles ready to move
Goal: 10 reps if reps, 10 second hold if holds
Description: Start in a handstand with your feet against the wall and hands on the floor. One hand at a time step on to the block, then step hands back to the floor.
Goal: 3 rounds of 3 steps up on down
Description: Begin with one leg behind you and your arms out in front for balance. Lower your back knee towards the floor and attempt to gently tap your knee to the floor. Return to standing, hold your balance, then perform another rep.
Goal: 3 rounds of 10 reps each leg
Description: Start in a kneeling position below your rings. You will then pull as if a pull-up working to transition above the rings to the dip with the feet still on the ground.
Goal: 3 rounds of 5 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you lift 1 leg up and hold.
Goal: 3 rounds of 5 leg lifts with 3 second holds per lift.
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position. *DO NOT ALLOW YOUR FEET TO TOUCH THE GROUND BETWEEN REPS**
Goal: 3 rounds of 8 reps
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 reps each leg
Description: Lift your hips using your core to attain a lever position with legs straddled, knees bent. Hold this as you pull your body up and down in a rowing motion.
Goal: 3 rounds of 5 reps.
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. Slowly lower back to the ground in reverse as shown in the video.
Goal: 3 rounds of 5-8 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can on 1 leg keeping the non-squatting leg straight. You will then sweep that straight leg around yourself in a circular motion as seen in the demo.
Goal: 3 rounds of 8 reps each leg
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture focusing on engaging your lower traps and glutes. **You can hold a weight with your hands to make this harder!**
Goal: 3 Rounds, 60 sec holds per round
Description: Begin in a bent V-stand with your pelvis off the floor. You will then engage your core, triceps and shoulders to lift your hips behind you as you bring your feet underneath you to push back to a plank position.
Goal: 3 rounds of 5 reps.
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another working to wrap your legs around the arm you are rotating towards
Goal: 3 rounds of 5 reps each direction
Description: Lift 1 leg in front of yourself holding it with both hands (or 1 if both is not possible) and then complete a single leg squat as seen in this demo.
Goal: 3 rounds of 10 reps each leg
Description: Lift yourself into a stand support on rings. Maximally contract your arms, chest, and core as you attempt to lowering your body into the iron cross as slow and controlled as you can.
Goal: 3 rounds of 5 maximal attempts
Description: Get into your frog stand with knees on triceps. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 5 reps per leg.
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 3 rounds of 5 reps each direction.
Description: Start lying on your back then push up to a bridge position with your feet on an elevated surface. Shift your weight towards your hands allowing your shoulders to open then kick your legs over yourself to land in a piked position.
Goal: 3 rounds of 10 reps
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 round of 2 reps per leg, 30 second hold
Description: Begin in a crunch planche with your elbows straight. Place your knees on the back of your triceps. Extend at your hips to lift your knees off your triceps.
Goal: 5 reps.
Description: This is your handstand kata.
Goal: 1 round of 2-3 reps
Description: This is your powermoves kata.
Goal: 1 round of 2-3 reps