Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Robert! 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 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move if holds, 10 reps if reps
Description: Work your coordination and core to start into parkour running movements as seen in this video.
Goal: 4 rounds of 5 reps
Description: Focus on controlled kicks to handstand. This will eventually lead to walking on your hands
Goal: 4 rounds of 8 reps per leg
Description: Start in a crouched position with hands flat and leg pointed out to the side. Sweep the leg in behind you and under your supporting leg and then hands.
Goal: 4 rounds of 4 reps each side
Description: Put your feet on a raised surface or wall with your hips at 90 degrees, stacked over your shoulders. You will then complete push-ups to build your strength for future full handstand push-ups.
Goal: 4 rounds of 8 push ups
Description: Walk up the wall into a full handstand. You will then circle your legs as shown in this demo to work your handstand balance as well as hip range of motion.
Goal: 4 rounds of 5 reps each leg
Description: This move begins in hanging bringing your toes to the bar. You will then hold your hips level with the ground as you rotate side to side as seen by this demo
Goal: 4 rounds of 5 reps per side
Description: Hold your knees to your chest straightening your knees as much as you can as you use your triceps and core to lift your hips up and forward. DO NOT LET YOUR FEET TOUCH BETWEEN REPS
Goal: 4 rounds of 15 reps
Description: Push up into a bridge position with 1 leg on the wall.
Goal: 4 rounds of 5 reps per leg
Description: Work on holding your L as you move your legs in a circle. This will work your core and triceps and shoulders strongly
Goal: 4 rounds of 2 reps per direction
Description: Get into a balanced frog position. You will then work to hold your core and engage your glutes to lift 1 leg off your arms at a time.
Goal: 4 rounds of 3 reps per leg
Description: Start in hanging. You will then work to lift your legs to the bar to touch your feet between your hands with your legs as straight as possible to build your core strength for levers
Goal: 4 rounds of 8 reps
Description: Work this move to prepare for future full human flags. Be sure to squeeze your glutes to hold your legs in control
Goal: 4 rounds, 3 reps per side, 10 second holds per rep
Description: Focus on controlled shoulder and core as you walk your body vertical against a wall into a handstand position
Goal: 4 rounds of 5 reps
Description: Make your legs wide as shown in this demo video. You will then squat over 1 leg aligning your hips with the knee and foot of that side. Then shift to the other side. Work to bring your butt to your heels each rep.
Goal: 4 rounds of 10 reps each direction
Description: Lift into a tuck lever position. From there, hold the lever as you straighten 1 leg away from you at a time.
Goal: 4 rounds of 5 reps per leg
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 4 rounds, 5 reps per direction
Description: This is your first kata. Work this to link movements together to continue to build your muscular endurance and strength
Goal: 1-3 reps
Description: This is your ninja kata. Work this to link movements together to continue to build your muscular endurance and strength
Goal: 1-3 reps