Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ose! Here’s your UPDATED CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: Work this warm-up for a full-body movement based warm-up with 10 second holds if hold and 10 reps if reps
Description: Work your core and glutes to transition from a front to a back lever and back
Goal: 1 round of 5 reps
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 a frog with knees to elbows. You will then engage your core to allow you to lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout
Goal: 1 round of 8 reps
Extra Notes: You might not hit 8 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 towards handstand circles and your shoulder strength
Goal: 1 round of 10 reps per side
Description: You can work this move at wall or free-standing. Focus on shifting legs as much as you see in this video (focusing on your core engagement)
Goal: 1 round of 10 reps per side
Description: Work your max hold time each side each rep
Goal: 1 round of 10 seconds per side twice
Extra Notes: You might not hit 10 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on control to lower your legs from handstand to stalder without losing balance backwards
Goal: 1 round of 7 reps
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: Work your core and shoulder strength here by going from straight support stance to opening as far as you can then return to support stance.
Goal: 1 round of 15 pulses
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!
Goal: 1 round of 12 reps per side with 10 second holds per rep
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this tutorial to work your core to the max for flares
Goal: 1 round of 3 reps per direction
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on control to roll to shoulder blades and not on your head. Then reach forward to lift hips to be able to do multiple rolls in a row without bending knees.
Goal: 1 round 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!
Goal: 1 round of 12 reps
Extra Notes: You might not hit 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 core and shoulder strength and mobility in hips and core for this move
Goal: 1 round of 10 reps of this sequence
Extra Notes: You might not hit 10 reps every 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 a bent knee straddled lever. You will then work to lower 1 leg in alternating movements as shown in demo keeping the knees bent to work hip range of motion.
Goal: 1 round of 10 reps per leg
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 first steps to eventual front handsprings and roundoffs.
Goal: 1 round 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: This move will work your shoulders and core as well as hip mobility.
Goal: 1 round of 7 reps
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: Work this move by holding for the prescribed time, then taking a long break (Lee says 10 sec hold, 3 minute rest to rebuild ATP)
Goal: 1 round, 5 reps of 10 second holds per rep
Extra Notes: You might not hit 10 seconds every rep or even do 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: This is the next step on your free-running journey! Keep up the good work
Goal: 1 rounds of 3 reps
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to continue your journey into the element of power moves!
Goal: 1 round of 2 reps per round
Extra Notes: You might not hit 2 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 your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.
Goal: 1 Round of 2 reps
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Here is your handstand kata to work on to progress to level 10 in handstand! **IF THE BRIDGE TWIST BOTHER’S YOUR BACK, DO TABLE TURNS INSTEAD**
Goal: 1 round of 2 reps
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!