Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mauricio! 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 or 10 reps per move
Description: Work this move to keep progressing your shoulder range of motion for bridges and future walkovers
Goal: 1 round of max hold time up to 60 seconds focusing on piking as far as you can without collapsing through your shoulders
Description: Work this move to mobilize your shoulders and torso.
Goal: 1 round of 10 reps per direction
HOP YOUR FEET TO HELP WITH WALK-OVERS
Description: This is your first powermoves kata! We are going to work into the flare with this kata!
Goal: 1 Round of 5 reps
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.
Goal: 1 round of 10 reps or attempts per side
Description: Engage your core as you work your 1 arm hanging strength to progress further into 1 arm meat hooks and other ninja strength movements.
Goal: 1 Round of 10 reps per arm
Description: Start by working a partial spindle to lower yourself into the swipes 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 10 reps per direction
Description: Start in a v-stand, then work your core, shoulders and hips to lift hips up to land in a stalder with NO FEET help.
Goal: 3 rounds of 5 reps
Description: Work your core and shoulder strength for 1 arm meat hooks. Focus on the butterfly position for this
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this flare trying to get double flares 🙂
Goal: 3 rounds of 5 reps each direction
Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.
Goal: 3 rounds of 1-2 reps
Description: Kick up to handstand with hands on raised surface (thicker books). You will then work to shift your weight side to side to be able to lower yourself to the floor and back onto the books. DO THIS FREE-STANDING AND NOT AT THE WALL
Goal: 3 rounds of 3 reps per side
Description: Begin in a frog stand position. Transition your arms into a straight are planche as you extend your back and glutes to get your knees off your arms.
Goal: 3 rounds of 5 reps
Description: Work this move by starting in a bat hang. You will then rotate to the side to be able to get into this position. You will focus on core engagement and shoulder stability to maintain this position
Goal: 3 rounds of 3 reps per side with 3-5 second holds per rep
Description: Begin in side plank with your top foot in your ring. Use your obliques to pull you legs around 90 degrees to the front and reach your top hand to the ground behind you for manna. Perform the reverse motion to return to side plank.
Goal: 3 rounds of 8 reps per direction
Description: Your handstand kata.
Goal: 1-3 reps
Description: Work to kick up into a handstand and walk in a circle
Goal: 3 rounds of 5 reps per direction
Description: Work this move by laying on the floor and stabilizing through a vertical pole/deck banister.
Goal: 3 rounds of 10 reps
Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds.
Goal: 3 rounds of 10 reps per side
Description: Work this movement to work your hip mobility and shoulder mobility
Goal: 3 rounds, 10 reps per side
Description: Your freerun kata.
Goal: 1-3 reps