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 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move 10 reps if reps, 10 second holds if holds
Goal: 2 reps x 1 minute
Goal: 5 reps x15 seconds per rep
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: 4 rounds of 8 reps per side
Description: Work this dynacombo to continue working on your flow for powermoves and free running
Goal: 3 Rounds, 5 reps per direction
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: Follow along with this video
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on a full muscle-up with your feet on a raised surface on the bar, or the floor with your rings.
Goal: 4 rounds of 5 reps
Description: This is your handstand kata.
Goal: 1 round of 2-3 reps
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: Work this bridge twist with your feet on a bench.
Goal: 4 rounds of 5 reps per direction
Description: Focus on the timing of switching between your hands and feet.
Goal: 4 Rounds, 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in front lever crunch position (knees to chest between arms). Keeping hips high and core activated, perform rows.
Goal: 4 rounds of 5 reps
Description: Work this move for further core engagement to progress to full v-stands
Goal: 4 rounds of 15 SCOOTS
Description: This is your ninja strength kata.
Goal: 1 round of 2-3 reps
Description: This will work on your core compression, hamstring length, shoulder strength and core engagement for future press handstands
Goal: 4 rounds of 3 reps per leg
Extra Notes: You might not hit 3 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: Start in a table position. You will then rotate as demoed in this video. Focus on engaging your core to bring your hips up and to rotate 90 degrees. (1 rep is 4 turns)
Goal: 4 rounds of 3 reps per direction
Description: Start in a frog position. Engage your core to hold your hips high as you work to lift 1 leg off your arms at a time.
Goal: 4 rounds of 3 reps per side
Description: Work your core and shoulder strength to further develop into lever movements for further ninja strength progressions.
Goal: 4 rounds of 3 reps
Extra Notes: You might not hit 3 reps every round or even do all 4 rounds, 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 handstand position on the wall. Stack your hips over your shoulders and hold them there as you slide your feet down the wall with control. This move can be done in a more tucked position if not enough wall space is available.
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, 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 free run kata. Work the kong on the ground instead of over the block
Goal: 1 round of 2-3 reps