Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Natasha! 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 this movement to maximize your subscapularis and serratus anterior muscle engagement to support you in pushing movements.
Goal: 15 reps per day
Description: Work this to strengthen your shoulders, core and triceps
Goal: 3 Rounds, 30 second holds
Extra Notes: You might not hit30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your first handstand kata linking handstand movements together
Goal: 3 rounds of 2 reps.
Description: Elbow support planche leans. Use this movement to work your lower core to connect into your pelvic floor and your pushing strength.
Goal: 3 rounds of 5 reps with 5 second holds per rep
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: Work your cardio and leg strength by doing repeated jump squats.
Goal: 3 rounds of 30 reps
Description: Lift into a side plank on your elbow with the top leg on a raised surface as seen in this demo.
Goal: 3 rounds of 20 seconds total time each side
Description: Work dips between your 2 chairs with feet on the floor. Focus on range of motion with your body between your hands, not in front of them.
Goal: 3 rounds of 10 reps.
Extra Notes: You might not hit 10 reps or all 3 rounds, 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 plank with your feet on a raised surface. Walk up into a piked handstand position then walk back out to the plank.
Goal: 3 rounds of 10 reps
Description: Lift your hips with legs straight, arms behind you. You will keep the hips elevated as you work to drive 1 knee to your chest at a time as seen in this demo.
Goal: 3 Rounds, 10 reps per side
Extra Notes: You might not hit 10 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: Work this move to progress in your push-ups abilities
Goal: 3 rounds of 10 reps
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: Start with your rings low as seen in this demo video. You will then use your core to bring your knees through the rings to the back side, then rotate back to the front using your core to control yourself back to starting position.
Goal: 3 rounds of 5 reps per
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 move to progress your dynamic rotational movements
Goal: 3 rounds of 5 reps each side.
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: 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: Work this move with your knees bent.
Goal: 3 rounds of 7 rocks
Description: Work this move to work your glutes
Goal: 3 rounds of 8 reps per side
Description: Work to start in a chin-up position (this can be done through feet help or jumping into chin-up position). Then slowly lower (think count to five from full chin-up to hang)
Goal: 3 rounds of 5 reps
Description: This is your free run kata 🙂
Goal: 1-3 reps