Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Petr! 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: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: This can be done daily to engage your lower core. Focus on rolling the pelvis up and only lowering feet as far as you can without your lower back arching.
Goal: 5-20 reps depending on fatigue level
Description: Start in a plank with turtle shell back. You will then shift your weight forward allowing your shoulders to pass your hands to get into a planche position. You will then hold this for the prescribed time to work your shoulder core and wrist strength and mobility.
Goal: 1 Round, 3 reps of 15 second holds
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: Focus on core engagement to lift your hip and kiss your knees. Keep your feet on the block/box/book.
Goal: 1 round, 10 reps with 3 second holds per rep
Description: Work this movement for a full body workout for future flares and dynamic movements
Goal: 1 round of 3 walks down your room
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: Begin in a turtle shell plank with feet on a yoga ball. From there, you will work to hold that position as you roll down and up the ball as seen in this demo
Goal: 1 round of 15 reps.
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift your legs by bringing your knees tight to your chest in hanging. You will then work to pull your knees through your arms in hanging to the backside of the bar.
Goal: 1 round 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 move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo video to work your hip range of motion and strength
Goal: 1 round of 20 reps per leg.
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Walk up wall with stomach facing the wall into a handstand. You will then work on push-up depth trying to touch your head to the ground.
Goal: 1 round 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: Start sitting on a raised surface (chair, box, bed). You will then push to lift your hips with bent knees. You will then hold those knees high as you work to extend them into a full stalder position
Goal: 1 round of 20 reps
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Pull as high as you can and then hold that position for the prescribed time.
Goal: 1 round of 3 reps for 5-10 seconds per rep.
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 work controlled handstand kickups.
Goal: 1 round of 15 reps per leg.
Extra Notes: You might not hit all 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work to get your elbow under your hips/abdomen to balance as seen in this demo video. Work to lift the opposite leg of the arm under you. As you build strength you will work to lift the second leg
Goal: 1 Round, 3 reps per side with 10 second holds per rep
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: Start hanging on your bar. You will then work to engage your core to lift your legs up and under the bar with the legs open. Then work to lower with control back to starting position
Goal: 1 round 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 will work on your core compression, hamstring length, shoulder strength and core engagement for future press handstands
Goal: 1 round of 10 reps per leg
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 rounds of 15 reps
Extra Notes: You might not hit 15 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: This is your handstand kata.
Goal: 2-3 reps
Description: This is your ninja strength kata.
Goal: 2-3 reps
Description: This is your first kata.
Goal: 2-3 reps