Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Thomas! 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 with 10 reps if reps or 10 second holds if holds
Description: Work this move to open your shoulders to help you for bridges and handstands
Goal: 5 reps of 20 second holds per rep
Description: Start in a frog with knees to elbows. You will then engage your core to allow you to hold the frog position working to lift your hips up and lighten weight through your knees
Goal: 1 round of 5 reps, max hold time
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: This is the fun walking to work on vaulting, leg strength, core strength and shoulder strength.
Goal: 1 round of 20 reps per side
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video for your introduction towards iron cross. This video demonstrates in silks, we want you to do this using rings
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: Work your core and shoulders for this movement
Goal: 1 round of 15 reps
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!
Goal: 1 round of 7 reps per movement
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 to lift your hips up and hold them high off the table as you extend your legs
Goal: 1 round of 15 reps
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: Follow along with this video
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: Work your core and shoulder strength to further develop into lever movements for further ninja strength progressions. Focus on straight legs as you bring them up so your hips are parallel with the ground. Only do small rotations (not as big as in this video
Goal: 1 round, 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: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.
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!
Description: Work your core compression here by focusing on bringing your knees to your chest.
Goal: 1 round of 5 reps with 10 second holds per rep
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: Work this on your tall height block focusing on lifting hips. (You do not have to roll after the kong). BE SURE TO BRING YOUR KNEES BETWEEN YOUR ARMS
Goal: 1 Round, 15 reps
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: Follow this video to work into power moves control. Work this move with the opposite leg lifts to the arm reaching across the body (example: right arm reaches, left leg is lifted)
Goal: 1 round of 10 reps each side
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: Work on driving your feet up to balance into a handstand in front of the wall. Once up, get your butt to the wall and work to bring legs down into a piked position with hips staying on wall.
Goal: 1 round, 3 reps with 10-20 second holds per rep
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.
Goal: 1 round of 5 reps per leg with 10 second hold per rep
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: Work to hold your hips and feet up the whole time!
Goal: 1 round of 7 reps per direction
Description: Work to lift your body through a muscle up with 1 hand facing you, 1 hand facing away from you. Elbow of the hand that faces away will be the one to go up on top first.
Goal: 1 round of 5 attempts