Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Lochlann! 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 if holds or 10 reps if reps
Description: Work on core compression for the core then technique to clean your shoulder roll
Goal: 1 round of 15 reps per shoulder
Description: Start in a frog with knees to elbows. You will then engage your core and glutes to push back into a plank position
Goal: 1 round of 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Push into a bridge with your wrists at the wall to shift and work on opening your arms.
Goal: 1 Round, 15 reps
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: 1 round of 15 reps per direction
Description: Work on lifting your chest to bar
Goal: 1 round of max reps
Description: Focus on lifting your hips and knees high off the surface using your core. Hold that and then work to straighten your legs
Goal: 1 round of 15 reps
Description: Work your hip range of motion and strength with this move. Don’t lean forward and instead focus on upright posture throughout the squat while bringing your butt to your heels
Goal: 1 Round of 15 reps per side
Description: Focus on control for this to be able to kick and land in the same lunge position. Don’t stress getting all the way into the handstand, instead focus on control
Goal: 1 round of 15 reps per side
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: 1 round of 15 reps per direction
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: Focus on lifting your hips and working to “kiss your knees” to maximize your core compression
Goal: 1 round 10 reps with 10 second holds per rep
Description: Focus on your deep squat and initiating the movement from your core and hips.
Goal: 1 Round, 15 reps per side
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: This move is the introduction to back walkovers and back handsprings
Goal: 1 round of 12 reps per side
Description: Pull to a tuck lever position using your core. Hold that for a count of 5 seconds then lower to a hang and repeat.
Goal: 1 round of 8 reps
Description: Start in a wide leg stance with hands on the ground. From there you will shift your weight forward working to pull your hips over your head as you tuck your chin strongly to your chest to roll.
**Be sure to keep your legs wide so you can stand up as demonstrated here in the video to complete multiple reps in a row.**
Goal: 1 round of 15 reps
Description: Work this move to focus on core strength and hamstring range of motion.
Goal: 1 round of 15 reps
Description: Work on this move over the block for introduction to vaulting
Goal: 1 round of 15 reps per side
Description: Focus on glute engagement to control the rotation for a full 180 degree turn.
Goal: 1 round of 15 reps per side
Description: Focus on your core here. It’s ok if your knees are slightly bent throughout. (Second video is in case you don’t have a surface to vault over)
Goal: 1 round of 15 reps per side
Description: Cross your foot over the opposite knee putting your legs into a figure 4 position. From there, you will complete dips to work your hip range of motion and triceps strength
Goal: 1 round of 15 reps per side
Description: Focus on core and glute engagement to lift your legs.
Goal: 1 round of 15 reps per side
Description: Work this move starting in handstand on the wall. You will then let your legs lower part way before you squeeze your glutes to bring the legs back up to the top of the handstand!
Goal: 1 round 15 reps
Description: Follow this video for your first kata.
Goal: 1 round of 2-3 reps