Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Tania! 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!
Form over number of reps always!
Description: Follow along with this video for a full-body flexibility training.
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing
Description: this is your handstand kata
Goal: 1-2 attempts
Description: this is your NINJA kata
Goal: 1-2 attempts
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower.
Goal: 2 minute hold
Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Slow controlled descent back to starting position.
Goal: 10 reps
Description: Push up into a bridge with your feet elevated. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 10 push ups
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 10 reps
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 reps for as long as you can hold, max of 1 minute per frog
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 10 reps.
Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core maintain legs up and pulse
Goal: 15 reps.
Goal: hold as long as you can attempting to keep your body as straight as possible x 5 reps
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders and then extend to handstand. Slowly lower back to the ground in reverse as shown in the video.
Goal: 10 reps
Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.
Goal: 5 switch grips
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 8 reps
Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.
Goal: 10 reps each side
Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.
Goal: 8 reps
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 reps.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio.
Goal: 20 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 10 reps each direction
Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 25 rocks.
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 5 reps.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 10 reps each direction
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders. WALK YOUR FEET BACK DOWN TO BRIDGE TO GET OUT
Goal: 3-5 reps with 15 sec hold
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps
Description: Begin in a handstand with your belly towards the wall. Maintain a stacked spine throughout. First weight shift onto one arm then perform a shoulder tap bringing your hand towards opposite shoulder. This may start just by you weight shifting and attempting to lift one hand off the ground and that’s okay! It will build over time to full shoulder taps.
Goal: 10 reps each arm.
Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.
Goal: 8 reps each way
Description: Begin with your arms out in front of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). Then place the lifted leg on the floor to stand. The surface should be low enough that you wouldn’t be able to stand with just one leg.
Goal: 10 reps each leg
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 12 reps
Description: Your bottom knee can be on the floor. It does not have to elevated as the video shows. Start by kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Start with hands as far apart as possible with both thumbs facing down. Keep your arms straight and core tight as you raise and lower your top leg as high as you can.
Goal: 15 reps each side
Description: Hold onto your rings as the video shows. With straight arms, lower yourself into the fly then power back up to a top push up position. Decrease the height of your rings to increase the intensity.
Goal: 12 reps
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.
Goal: 3 reps each way
Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.
Goal: 15 second hold x 2 reps per side
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps
Description: Begin in hollowbody position with hands on rings. With control, lean forward and allow your arms to reach out. Go as far as you can and then slowly return to start
Goal: 12 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 8-10 push-ups
Description: Hanging on a pull-up bar or equivalent surface at the top of a chin up position, tuck your knees to your chest then return to fully straight position.
Goal: 12 reps
Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.
Goal: 8 reps
Description: Perform a cartwheel aiming to stop in straddled handstand at the top
Goal: 5 reps each side with pause for max time
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both knees off the floor.
Goal: 5 attempts each arm
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps