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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

NATHAN DAVIS CUSTOM PROGRAM

Hey there Nathan!  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

NINJA STRENGTH KATA LEVEL 2

HANDBALANCING KATA LEVEL 2

MOBILITY PROGRAM

WARRIOR TO CRANE

Goal: 1 round 5 per side slow

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction. 

Goal: 10 second holds x 5 reps each direction. Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

FORWARD FOLD + HIP ABDUCTION

Goal: 1 round 5 reps 15 second holds per rep

FIGURE 4 AGAINST WALL

Goal: 2 reps per side 30 s holds

FLEXIBILITY WARM UP

Description: Follow along with this video for a full-body flexibility training.

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

DAY 1

BRIDGE WALKOVER

Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders. 

Goal: 3 rounds of 3 reps with 15 sec holds

HANDSTAND TO FROG ON WALL


Goal: 3 rounds of 3-5 reps

HANGING PIKE LIFTS

Goal: 3 rounds of 3-5 reps

SUPERMAN TO PIKED ELBOW PLANK N

Description: Start on your belly and use your core to pull yourself up into a plank. Stop pulling with your elbows and maintain a 90 degree angle at your arm and stack your shoulder over your elbow as you pull into a pike position with your core engaged and legs straight. 

Goal: 3 rounds 8 reps

BRIDGE HOPS


Goal: 3 rounds of 8 reps

DAY 2

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress! 

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

PULL UP PULSES

 

Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.

SHIFT SQUAT

 Description: Start standing with feet wider than your shoulders. Then squat as deep as you can.

Goal: 3 rounds 5 reps each side

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

 Goal: 3 rounds of 5 reps

DAY 3

PIKE HANDSTAND WALK-INS WITH KICK AND PUSH UP

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank. ** Kick one leg up maintaining core activation

Goal: 3 rounds of 8 reps

FREE STANDING HANDSTANDS

 

Goal: 3 rounds of 10 kicks (Start with hands on ground)

STRADDLE STALDER HIP LIFTS WITH PULSE

Goal: 3 rounds of 5 reps.

 Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

MUSCLE UP ON TOES AND RINGS

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.* 

Goal: 3 Rounds, 10 reps

CRAB

Goal: 3 ROUNDS 5 attempts

FRONT LEVER STRADDLE

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor and bringing knees outside your elbows.

Goal: 3 rounds 3 reps to fatigue

TRICEP DIPS ON RINGS

Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 3 rounds 5 dips

PIKE HANDSTAND TOE TAPS

Description: Start in a piked position on the wall balancing on your hands. Push your shoulders out to create stability through your upper body. Lift one leg up to stack it and then tap the ground pushing straight back up after to creat a single leg handstand. Keep your core engaged to prevent arching in your back. 

Goal: 3 rounds 10 reps per legweek to continue to maximize your gains. You got this!

SWIPES

Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.

 Goal: 3 rounds of 2 min practice each direction.

CORE PROGRAM

Goal: 1 round 15 reps