Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Richard! 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: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 3 reps each leg.
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge. Goal: 20 reps. Extra Notes: If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting.
Goal: 5 reaches
Description: Complete this daily to work your wrists for mobility and strengthening
Goal: Complete each move with 10 reps
Description: this is your foundation kata
Goal: 2-3 reps
Description: This move begins with sitting on your legs with your toes on a raised surface. You will contract your core and your shoulders to raise your hips and then straighten your legs keeping your core active working to bring your hips over your shoulders without arching your back.
Goal: 3 rounds of 8 reps
Description: Follow this video as seen to get into the horse stance and hold as shown in the demo.
Goal: 3 rounds of 60 second holds per round.
Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on pushing the ground away as you engage your core to lift your hips off the ground working to touch your head to your knees.
Goal: 3 rounds, 3 reps with 10 second holds per rep
Description: Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Simultaneously, squeeze your glutes to lift your legs. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
Description: Work this move to progress towards your press handstand. Work your core to hold the balance
Goal: 3 rounds of 30 second holds per round
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest
Description: Work this move to work your stalder lifts. Goal is to hold your knees high towards chest as you straighten your legs.
Goal: 3 rounds 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: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 3 rounds of 10 reps.
Description: Walk up the wall into a handstand with control both up and down
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 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: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 5 reps each direction
Description: Work this move for your hip mobility
Goal: 1 Round, 3 reps per side with 15-30 second holds per side
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: 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: get on your dip bars in a tucked-up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 5 reps
Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.
Goal: 3 rounds of 8 reps.
Description: Work to rotate your pelvis a full 180 degrees per side to work your hips and pelvis control
Goal: 3 rounds 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: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 Rounds, 10 reps each 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 move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 1 Round, 3 reps of 15-30 second holds each leg