Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mike! 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: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing
Description: Start in a piked push-up position. You will hold your core engaged to keep a turtle shell back position as you complete push-ups.
Goal: 3 rounds of 10 reps
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower.
Goal: 3 rounds of 1 rep, 1 minute hold
Description: Hanging on a pull-up bar or equivalent surface, pull-up into the top of the pull-up position. Hold that and then work to pulse your shoulders up, pulling your elbows behind you and shoulders down.
Goal: 3 rounds of 10 pulses
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 3 rounds of 10 reps (5 each way)
Description: Start on your dip bars with arms straight. Hold your core active as you work your dips focusing on triceps engagement.
Goal: 3 rounds of 10 reps.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg
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: Start in a plank position with feet near a wall. You will then lift the feet onto the wall and walk into a handstand position. Hold your core engaged as you walk in and out keeping a hollow body position throughout.
Goal: 3 rounds of 7 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 10 reps each direction.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knees to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds of 3 reps for as long as you can hold, max of 1 minute per round
Description: Begin in a chin up (palms towards you) position and complete a chin-up. You will hold that position as you tuck your knees to your chest and return to the chin-up hand position.
Goal: 3 rounds of 8 reps
Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
Description: Start sitting on the floor with knees bent and brought to your chest. Hold this as you put your hands near your hips to push strongly through your triceps and shoulders to lift your hips and scoot forward. DO NOT LET YOUR FEET TOUCH THE FLOOR BETWEEN REPS
Goal: 3 rounds of 15 reps
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you then returning to the lunge position with control. You should not be using momentum.
Goal: 3 rounds of 10 reps each leg.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. In the deep position, hold the position and rotate the straight leg up to the sky to work your hip mobility.
Goal: 3 rounds of 8 reps each direction
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that as you lift 1 leg and the opposite arm to then rotate to reach your hand to your foot across your body.
Goal: 3 rounds of 8 reps per side
Description: Walk with your hands and feet on a line working to move with legs straight using your glutes to stabilize your hips while you stretch your posterior chain by working to keep your knees straight
Goal: 3 rounds of 20 steps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest then straighten your knees to hold an L position. You will then use your core and shoulders to rotate your legs from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: This is your first kata where you will link movements together.
Goal: 1-3 reps