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 move over your yoga ball. Focus on lifting 1 leg bent and 1 straight and holding, then switch.
Goal: 3 Rounds, 30 second holds per leg
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: Work this move on your hands to maximize your core engagement to change from a pike to a planked planche position then return to pike.
Goal: 3 rounds of 12 reps
Extra Notes: You might not hit all 12 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: Kick up to a handstand position with hands on books/yoga blocks. You will then work to step your hands down outside the books/yoga blocks, than back up onto the books/blocks
Goal: 3 rounds of 3 reps.
Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy.
Description: Work on your rings. Start in a row position with feet under the rings. You will then pull to bring your self up vertical to then push through your arms to do a dip. lower and return to starting position as seen in this demo.
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: Walk up into a handstand position. You will then hold your hollow body with feet on wall and start working your push-ups. It’s fine to start small.
Goal: 3 rounds of 10 reps
Description: Focus on using your glutes to lift hips first, then pushing to full bridge.
Goal: 3 Rounds, 5 reps per round
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: Sitting on your floor with feet straddled, hands on floor between your legs. You will then engage your core to lift both legs up and pulse
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: This is the next progression from sweep squats. Follow this vid to work your core and hips
Goal: 3 rounds of 7 reps per side
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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: 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: Put your feet on a raised surface (couch, chair, counter, etc.) You will keep your hands near your hips as you push through your hands to lift your hips off the floor. You will then further engage your core to bring 1 leg to your face as shown in this demo
Goal: 3 rounds of 10 reps per side with 2 second hold per rep
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 plank position with shins on a yoga ball. Engage your core as you lift and circle each arm. Try to maintain plank position throughout move.
Goal: 3 rounds of 5 reps each direction
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 first kata 🙂
Goal: 1-3 reps