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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SHINICHI YAMAMOTO CUSTOM WORKOUT

Hey there Shinichi!  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!

WRIST WARM-UP

Description:  Do this DAILY

Goal:  10 reps of each move

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

FROG TO PLANK

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs up and out away from you to land in a plank position. 

Goal: 3 rounds of 5 reps

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!

PLANCHE PUSH-UPS

Description: Start in a push-up position, engaging your core to round your back for a “turtle shell” back. You will then lean forward so that your shoulders are forward to your hands. From there you will hold this position and complete push-ups being sure to hold your core throughout.

Goal: 3 rounds of 10 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!

BRIDGED ROWS

Description: Start with your torso parallel to the floor, knees bent at 90 deg. Pull your chest to the rings. FOCUS ON SQUEEZING YOUR GLUTES AS YOU ROW.

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 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!

WIDE SQUATS

Description: Your goal is to not lean forward as you squat down to work your hip range of motion.

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 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!

DAY 2

BRIDGE PUSH-UPS W/ARMS AGAINST THE WALL

Description: Focus on holding your glutes active throughout as you work to open your shoulders as well.

Goal: 3 rounds of 10 reps

FLARES AROUND THE WORLD HOLDS

Description: Follow this video to work your core and shoulder strength to eventually do a flare!

Goal: 3 rounds of 5 reps per direction

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!

WALL SPLITS

Description: Focus to open your hips without rotating to maximize your stretch into a full split.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND COMPRESSION HOLDS

Description: Focus on rounding your core as you “kiss your knees” to fully engage your core and hold this core compression.

Goal: 3 rounds of 2 reps of 30 second holds with 10 second rest between reps

Extra Notes: You might not hit 30 seconds 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!

DAY 3

FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

PYRAMID PUSH-UPS WITH FEET AT WALL

Description: Do this movement with feet against wall as you work to maximize the piked position and leg stretch.

Goal: 3 Rounds, 10 reps

Extra Notes: You might not hit 10 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!

PIRIFORMIS LUNGES

Description: Start in front of a supportive surface. You will then bring 1 leg up as seen in this demo video. You will then complete lunges being sure to lean forward to maximize your stretch through the front hip. BE SURE TO KEEP THE BENT KNEE IN LINE WITH THE SAME HIP.

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 10 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!

KNEE TO ELBOW V UPS

Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.

Goal: 3 round of 15 reps

DAY 4

L EXTENSIONS

Description: Work on engaging your core and try not to cave your chest in.

Goal: 3 rounds of 5 reps 

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!

REVERSE PRESS HANDSTAND

Description: Walk up the wall into a handstand. You will then straddle your legs and hold your hips stacked as you work to lower your legs with control.

Goal: 3 rounds of 5 reps 

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!

V-SCOOTS

Description: Work your core, triceps and shoulders to progress to future v-stands through this move. Goal is to hold the legs up the entire time as you use your core and shoulders and triceps to rock forward, not momentum.

Goal: 3 rounds of 15 scoots

Extra Notes: You might not hit 15 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!

LUNGE TO HANDSTAND KICK-UP

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes to then kick up into a handstand position.

Goal: 12 reps each side

BONUS MOVE

FOUNDATION KATA

Description: Your first kata :).

Goal: 1-2 reps