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Hey there Shay! Here’s your UPDATED 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: Work this warm-up for a full-body movement based warm-up with 10 second holds if hold and 10 reps if reps
Description: Work your core and glutes to transition from a front to a back lever and back
Goal: 1 round of 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: Start in a v-stand on your parallettes. You will then engage your core to lift your hips up and transition to a planche before returning to the V-stand. Focus on shoulder control here as well
Goal: 1 round of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 5 reps per direction
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: Start in a pull-up position. Hold that position as you lift your legs into an L and then rotate left and right as shown in this demo. Goal is 1 pull-up, then a rotation each side is 1 rep.
Goal: 1 round of 15 reps per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You can work this move at wall or free-standing. Focus on shifting legs as much as you see in this video (focusing on your core engagement)
Goal: 1 round of 10 reps per side
Description: Focus on core engagement to hold your hips elevated as you rotate your legs side to side.
Goal: 1 round, 8 reps per side
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: Focus on holding your core, glutes and lats as you work your shoulder strength to transition to a bent arm planche position
Goal: 1 round of 8 reps per direction
Extra Notes: You might not hit 8 seconds every rep, 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 first on low parallettes with goal to complete on floor as shown in this demo
Goal: 1 round of 7 reps
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 move with a switched grip to get rid of your kipping muscle up
Goal: 1 round of 5 reps per side
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 starting in a straight arm frog position, then work to hold hips elevated and knees behind your arms in a bent knee planche position
Goal: 1 round of 5 reps with 3-5 second holds per rep
Description: Work on transitioning from stalder to handstand. Start on your parallettes to allow hip and feet clearance, but working to lift from floor.
Goal: 1 round of 8 reps
Goal: 1 round of 12 reps per direction
Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 1 round of 12 reps per direction
Extra Notes: You might not hit 12 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 a hollow position as you engage your shoulders and lats to lift into a front lever position.
Goal: 1 round 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: Start on your parallettes in a tuck planche position. Hold your core engaged to keep the tuck planche position as you complete push-ups
Goal: 1 round of 10 reps total
Extra Notes: You might not hit 10 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 current handstand kata working transitions
Goal: 1 round of 3 reps
Extra Notes: You might not hit 3 reps every round, 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 current ninja strength kata working transitions
Goal: 1 round of 3 reps
Extra Notes: You might not hit 3 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!