Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there PJ! 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
Description: Pull as high as you can on your bar and hold it for the prescribed time with your legs slightly straddled using your obliques to rotate your legs.
Goal: 5 rounds of 10 second holds per round
Extra Notes: You might not hit 5 seconds each round of all 5 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 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: 5 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Kick up to the handstand position and place butt to wall. You will hold your bottom at the wall as you pull your legs off the wall into a piked position, not allowing your head to touch the wall.
Goal: 5 rounds of 2 reps with 10 second holds per rep
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: 5 rounds of 5 reps per side
Description: Work your max hold time each side each rep
Goal: 5 rounds of 10 seconds per side twice per round
Extra Notes: You might not hit 10 seconds every round or even do 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: Focus on control to lower your legs from handstand to stalder without losing balance backwards
Goal: 5 rounds of 2 reps
Extra Notes: You might not hit 2 reps every round or even do all 5 rounds, 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 to right before pain.
Goal: 5 rounds of 5 pulses
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, 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 for v-stand to eventual press handstand.
Goal: 5 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, 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 for core and shoulder strength. Focus on arms going up and into a Y not a T.
Goal: 5 rounds of 8 reps
Extra Notes: You might not hit 8 reps seconds every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on the depth for this movement. Only work pain-free range of motion with goal to work the depth as shown here in this demo video
Goal: 5 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, 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 strengthen your sub-scap and serratus anterior muscles.
Goal: 5 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, 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: 5 rounds of 3 reps of this sequence
Extra Notes: You might not hit 3 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Star 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: 5 rounds of 5 reps per leg
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: This is the first steps to eventual front handsprings and roundoffs.
Goal: 5 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into a piked handstand position with your feet in the middle of the block. You will then walk around the block on your hands while your feet rotate in place.
Goal: 5 rounds of 3 reps each direction
Extra Notes: You might not hit 3 reps every round or even do all 5 rounds, 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: 5 rounds of 10 second holds
Extra Notes: You might not hit 10 seconds every round or even do 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: This is the next step on your free-running journey! Keep up the good work
Goal: 3 rounds of 3 reps
Extra Notes: You might not hit 3 reps every round or even do 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: Follow this video to continue your journey into the element of power moves!
Goal: 3 rounds of 2 reps per round
Extra Notes: You might not hit 2 reps every round or even do 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: 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: 3 Rounds of 2 reps
Extra Notes: You might not hit 2 reps every round or even do 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: Here is your handstand kata to work on to progress to level 10 in handstand!
Goal: 3 rounds of 2 reps
Extra Notes: You might not hit 2 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!