Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Matthew! 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 ~30-60 MINUTES 3-6 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! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: Follow the video to get your wrists ready for weight bearing.
Description: Work full range pull-ups working to pull to chest each rep.
Goal: 1 round, MAX REPS (Goal of eventually 20)
Description: Lift your hips off the ground with your knees bent. Hold yourself up as you work to straighten 1 leg up and out into a v-stand position
Goal: 1 Round, 15 reps per leg
Description: Start in a support stance on your rings. You will then work to dip your body as seen for the reps
Goal: 1 round, 15 reps
Description: Get into a frog position with your feet on the wall. You will hold this balance position as you work to lighten 1 leg and lift it up the wall as seen in this demo video.
Goal: 1 round of 10 reps per leg
Description: Work this movement to stretch your hips specifically into your piriformis.
Goal: 1 round, 3 reps of 20 second holds per rep
Description: Get into a snake squat position. You will the lift the straight leg and sweep it forward before you sweep it back to starting position
Goal: 1 round, 15 reps per side
Description: Have the sound on and follow as he works around and holds.
Goal: 1 Round x 6 reps per direction
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. FOCUS on pushing down through your heels to maximize glute engagement
Goal: 1 round of 10 push-ups
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your knees to your chest and hold there. Once in your lever position, you will then crunch your knees to touch the bar and back to your chest.
Goal: 1 Round, 12 reps
Description: Start in a lunge with hands on the floor. You will then work to kick your legs up with control to as close of a handstand position as you can that you can safely control back to the starting lunge position
Goal: 1 round of 15 reps per leg
Description: Work this move with hands on the floor working to stretch without over-stretching your hamstring
Goal: 1 round, 3 reps, 15 second holds per rep per side
Description: Work this movement to stretch your hamstrings. Focus on keeping the straight leg on the floor flat to the floor throughout.
Goal: 1 round, 1 min each leg
Description: Work this move to strengthen your hip rotators and pelvis muscles. Make sure you lower keeping your hips facing the raised surface
Goal: 1 round of 15 reps per side
Description: This is to work your shoulder and core strength for future planches and frogs
Goal: 1 round, 10 reps working to a 5 second hold time per rep
Description: Pull up and get into an L position. You will the hold that position as you rotate your legs side to side.
Goal: 1 round of 12 reps per side.
Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a deep squat. You will then reach your hands to the floor between your feet working to bring your feet forward and lift.
Goal: 1 Round, 10 reps (working to bring legs out in front of you and lifting feet off floor)
Description: This is your first kata
Goal: 1-3 reps per day