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MAKO HIGHTOWER CUSTOM WORKOUT

Hey there Mako!  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

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

HANDSTAND KICK-UPS

Description: Start in a lunge position. You will then work to kick-up to a handstand position and land again in the same lunge position. Focus to get your hips over your shoulder instead of your feet.

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!

PLANCHE PUSH-UPS

Description: Start in a push-up position, engaging your core to round your back for a “turtle shell” back. You will then lean forward so that your shoulders are forward to your hands. From there you will hold this position and complete push-ups being sure to hold your core throughout.

Goal: 3 rounds of 10 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!

HANGING PIKE-UPS

Description: Start in hanging. You will then engage your core to lift your legs with straight up to the bar between your hands

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!

WIDE SQUATS

Description: Your goal is to not lean forward as you squat down to work your hip range of motion.

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!

DAY 2

BRIDGE PUSH-UPS W/FOOT ON WALL

Description: Focus on holding your glutes active throughout as you work to open your shoulders as well.

Goal: 3 rounds of 10 reps per leg

FLARES AROUND THE WORLD HOLDS

Description: Follow this video to work your core and shoulder strength to eventually do a flare!

Goal: 3 rounds of 5 reps per direction

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!

FOUNDATION KATA

Description: Follow this video for your introduction to kata work!

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!

WALL SPLITS

Description: Focus to open your hips without rotating to maximize your stretch into a full split.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND COMPRESSION HOLDS

Description: Focus on rounding your core as you “kiss your knees” to fully engage your core and hold this core compression.

Goal: 3 rounds of 2 reps of 30 second holds with 10 second rest between reps

Extra Notes: You might not hit 30 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 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

PYRAMID PUSH-UPS WITH FEET AT WALL

Description: Do this movement with feet against wall as you work to maximize the piked position and leg stretch.

Goal: 3 Rounds, 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!

SWIPES

Description: Focus on shoulder, hip and core engagement to complete this move fully.

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!

FIGURE 4 SQUAT

Description: Start in front of a supportive surface. You will then bring 1 foot to position on top of the other knee as shown in the video. Work to keep that knee flat as you squat down as low as you can (using the vertical surface to give some balance and stability).

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!

SKIN THE CATS

Description: Start in hanging. You will then engage your core to bring your knees to your chest. From there you will continue engaging your core and lats to lift your hips up so that you bring your knees through your arms to bring hips past arms before returning slowly back to hanging.

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!

DAY 4

SQUAT TO STALDER TO LIFTING HIPS

Description: Work on engaging your core to keep hips high throughout transitions.

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!

CARDIO CORE

Description: You will work a series of core moves to engage your full core while working your cardio needs as well. Moves ALL start in bent knee, feet on ground, laying on the floor position. You will then sit up off the floor and do the following arm movements:

                        • WIDE ARM SWINGS R
                        • WIDE ARM SWINGS L
                        • MIDDLE PUNCHES
                        • CROSS PUNCHES BOTH DIRECTIONS

Goal: 3 rounds of 12 reps of each move

Extra Notes: You might not hit 12 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 HANDSTAND TO PLANCHE

Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over your shoulders as you then bring your knees to your chest to control down into the planche position. Eventually you will do this move down to the V stand, but focus on just controlling down to tucked planche.

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-SCOOTS

Description: Work your core, triceps and shoulders to progress to future v-stands through this move. Goal is to hold the legs up the entire time as you use your core and shoulders and triceps to rock forward, not momentum.

Goal: 3 rounds of 15 scoots

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!

WIPERS

Description: Start in hanging. You will then bring your feet to the bar between your hands. From there you will further engage your obliques and core to rotate your feet right and left.

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!