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 TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
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: Follow the video to get your wrists ready for weight bearing.
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
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: Start sitting on the ground with legs wide. Lift your feet to start the rock, then rock forward and push through your arms to lift your hips
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: 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: Start in a tuck planche plank position with feet on a yoga block. You will then engage your core to bring your knees to your chest without lifting your hips higher than your head.
Goal: 1 round of 6 reps with 10 sec holds per rep
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can then lift 1 leg for a count of 3. Repeat on the opposite leg, then return to starting bridge. Lower and repeat
Goal: 1 round of 10 reps
Description: Get into a low squat. You will then use your core to bring your leg around in a circular motion as seen in this demo video
Goal: 1 round, 8 reps per side
Description: This move starts sitting on the ground, legs straight, feet pointed with feet on a raised surface (such as bed/ottoman/window sill.) Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward while you work to lift 1 leg off the raised surface at a time.
Goal: 1 Round x10 reps per leg
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 this move to strengthen your hip rotators and pelvis muscles. Focus on rotating a full 180 degrees each rep
Goal: 1 round of 15 reps per side
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 in a tuck planche position with feet on a raised surface. You will then hold that core engagement as you do scapular push-ups for your shoulders
Goal: 1 round of 15 reps
Description: This is the foundational movement for free-running. Work the control for this movement.
Goal: 1 round, 8 reps per shoulder roll
Description: Start in an bent knee hollow hold. You will then hold that connection as your rock
Goal: 1 Round, 2 reps of 1 minute of rocks.
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!
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 10 reps per direction
Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.
Goal: 1 round of 8 push-ups
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 5 reps per side with 10 second holds per rep
Description: This is your handstand kata.
Goal: 2-3 reps
Description: This is your ninja strength kata.
Goal: 2-3 reps