Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Scott! 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: Start in a horse stance squat position. You will then work to shift to 1 side, increasing the weight through that leg and hip working towards single leg squats. Once fully shifted, turn the straight leg to the sky without rotating your torso or pelvis. Return to the middle before repeating on the opposite side.
Goal: 3 rounds of 10 reps per leg
Extra Notes: You might not hit all 10 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 on a solid surface to work your shoulder range of motion for muscle-ups and core engagement.
Goal: 3 rounds of 5 reps
Description: Hold both legs up, straight and work to walk your hand not under your body away from your center to be able to lift as well
Goal: 3 Rounds, 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: This can be done free-standing or with feet touching a vertical surface
Goal: 3 Rounds, 7 reps per direction
Extra Notes: You might not hit 7 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 movement to help support your core and shoulder strength for further ninja kata progression
Goal: 3 rounds 5 reps per side
Description: Work your handstand circles with this progression
Goal: 3 rounds of 5 reps each direction
Description: Work to lift your hips to transition from 1 arm crab to the other using your obliques and shoulders to control yourself
Goal: 3 rounds of 5 reps per direction
Description: Pull your and body into an open crunched lever. You will then hold your body parallel to the ground as you allow your bent kneed legs to lower and return to starting position
Goal: 3 Rounds, 5 reps
Description: Work on engaging your core to lift your hips AND your legs allowing momentum to assist with this movement
Goal: 3 rounds of 15 reps
Description: Work to strengthen your balancing on your hands and core strength for future press handstand work
Goal: 3 rounds 10 reps working to lift legs fully off arms