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. 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 15 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 holding hollow-body in your starting lunge. You will then kick your legs to as high as you can safely control back to your starting lunge position. DO NOT SWITCH LEGS IN AIR!
Goal: 3 rounds of 10 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: 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: Work on building your shoulders and core with this movement.
Goal: 1 Round, 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: This is your first ninja strength kata
Goal: 3 rounds 2 reps per round
Description: This will work on your core compression, hamstring length, shoulder strength and core engagement for future press handstands
Goal: 3 rounds of 8 reps of this routine
Extra Notes: You might not hit 8 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 to lift your shoulders up into a bridge position with wrists at the wall.
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: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 3 Rounds, 5 reps per side with 10 second holds per rep
Description: Work this move on a solid surface to work your shoulder range of motion for muscle-ups.
Goal: 3 rounds of 10 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 land in a tall push-up position each rep