Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Sergio! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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 at start of workout for warm-up 10 second holds or 10 reps per move
Description: Start on knees to build up wrist strength.
Goal: 10 reps per movement
Description: Get into a balanced frog position. From there, you will engage your core to lift your hips as you engage your glutes to lift both legs up off arms as seen in this demo video. Focus on control to lift both legs up and down without losing balance or core engagement
Goal: 15 reps
Goal: 45 second hold per side
30 second holds per side
Description: Work slow handstand push-ups to work your handstand pushing strength at the wall.
Goal: 3 rounds, 5 reps
Description: Focus on your shoulder stability and opening to fully straight out to side arms for full iron cross in rings.
Goal: 3 rounds of 4 reps
Description: Walk into a handstand on your wall. You will then use your core to stack your hips over your hands and shoulders as you work to lower your legs for a reverse press position with control
Goal: 3 rounds of 7 reps
Description: Work this movement to work your torso and shoulder mobility for future bridge twists on the ground
Goal: 3 rounds of 10 reps per direction
Description: Start in a frog position. You will then engage your glutes to lift 1 leg up and out behind you. Bring it back to the frog and repeat on the opposite side. Then engage your triceps as you hold your core active to straighten your arms into an elbow planche position. Return to frog and repeat
Goal: 3 rounds of 5 reps
Description: Focus on keeping chest forward.
Goal: 3 rounds of 8 reps per leg
Description: Engage your core to bring your hips up parallel with the ground with knees bent and outside your arms. Hold this as you pull for rowing.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 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 engage your core and on core compression to bring your legs from behind you to in front of you and back.
Goal: 3 rounds of 8 reps
Description: Start in a lunged position with 1 hand on the ground, other hand on a raised surface or wall. You will then kick up to a handstand and land back in the original lunge position. Repeat.
Goal: 3 Rounds, 7 reps per side
Description: Start holding your yoga block in your hands with arms on years. Engage your core to lift your arms and legs up to hand the block off to your ankles. Lower back into the hollow body position, then engage again to lift back into the V to pass the block off to your hands. This is 1 rep.
Goal: 3 rounds of 15 reps
Description: This is your first kata linking movements together.
Goal: 1-3 reps
Description: This is your ninja strength kata. Focus on controlled body movements with pointed toes
Goal: 1-3 reps