ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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
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: Work this move to engage your lower core as well as work your shoulder range of motion!
Goal: 5 rounds of 10 reps
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: Follow this tutorial to work your core to the max for flares
Goal: 5 rounds of 2 reps per side
Extra Notes: You might not hit 2 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 your muscle-up to prep for leveling up past level 4 Ninja Kata!
Goal: 5 rounds of 1 rep
Extra Notes: You might not hit 1 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: Use your suction bar on your mirror to lift into this position!
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 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!