Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Monica! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Work your core and hip mobility and strength with this movement.
Goal: 3 Rounds, 5 reps per side
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: Start in hanging. Then engage your core to bring your knees to your chest without swinging. Hold your knees high as you work to straighten your legs out in front of you.
Goal: 3 rounds of 10 reps.
Description: Work this with a target (like a couch or box) that you lower yourself to focusing on holding your core and glutes active. Then walk your hands down to the floor. Return to standing working the movement in reverse
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit all 5 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 piked handstand position with feet on the wall. You will then lift 1 leg up above you, hold that for a second, then lower it to tap the floor before you return it to the top position again.
Goal: 3 rounds of 5 reps per leg.
Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.
Description: This is the next progression from the table to valdez core. Work this to focus on glutes for the hop and core to pull your legs around.
Goal: 3 rounds of 5 reps each side.
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move begins in a frog stand working to keep your core active to keep your lower back from arching.
Goal: 3 rounds of max hold time up to 30 seconds
Description: Focus on glute engagement to twist from a piked position to a bridge and out
Goal: 3 Rounds, 5 reps per direction
Extra Notes: You might not hit 5 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in standing with legs straddled, hands flat on the floor. You will then shift your weight to your hands, engaging your core to lift your hips up so you go onto your toes. Hold that for the prescribed time.
Goal: 3 rounds of 60 second total time hold
Extra Notes: You might not hit 60 seconds, 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 wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side and repeat, then shift to the middle and stand. This is 1 rep.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 10 kick ups each leg.
Description: Use a raised surface to tap your feet onto switching the feet each time to get some cardio in.
Goal: 3 rounds of 1 minute of movement
Description: Lay on your back with your ankles on a raised surface. You will then engage your core to bring your hands to touch your feet keeping your arms on your ears
Goal: 3 rounds of 15 reps
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: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Start in hanging. Engage your shoulders so you aren’t dead hanging and then pull knees to chest through core engagement. Hold your knees to you chest as you rotate them side to side.
Goal: 3 rounds of 5 reps each direction
Description: Start in a wide squat with hands between legs and thighs resting on triceps. Then work to walk 1 foot out in front of you to lift. Repeat on other side.
Goal: 3 rounds of 5 reps per side
Description: This is your first kata.
Goal: 1-3 reps as able