Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Timothy! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Start in kneeling with hands on either side of the knees. You will then push through your hands, engaging your core to lift your knees and hips up into a tuck planche position. Do this move on a raised surface to give extra room
Goal: 2 rounds 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: Follow this routine to work on your cardio as well as progress towards a kick-up to stand. This is 1 rep
Goal: 2 rounds of 20 reps
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: Push up into a bridge position focusing on glute engagement to support your back and opening of your shoulders.
Goal: 2 rounds of 5 reps
Extra Notes: You might not hit all 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 movement with your rope. You can bend your knees if straight legs are too hard.
Goal: 2 rounds of 10 reps per 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: Start in a plank position with feet on the wall. You will then walk yourself into as much of a handstand as you can, then walk back out to starting position. Goal here is CONTROL keeping your hips and shoulders in control through core engagement and shoulder engagement
Goal: 2 rounds of 3 reps
Description: Start laying on your back. You will then bring 1 knee to your chest keeping the other leg flat on the ground. You will then work to straighten the bent knee to stretch that hamstring.
Goal: 1 round of 3 reps of 20 second holds per rep per side
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: Lift yourself into a tucked v-stand position as seen in this demo working to hold it for the allotted time.
Goal: 2 rounds of 5 reps with 5-10 second holds per rep
Extra Notes: You might not hit all 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 move starts in a piked pyramid. Keeping weight over hands, lower head to floor and press back up.
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 reps each round, 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 hand balancing by getting into a deep squat, then leaning forward placing your inner thighs near your knees against your triceps. As you lean forward you will shift weight to your hands to balance in the frog position. Hold that position for about 3 seconds, then use your core and glute to kick your legs back to a plank position behind you.
Goal: 2 Rounds, 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: Work this to add dynamic, rotational movements to your training
Goal: 2 rounds of 7 reps per side
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 movement with your hands on the wall.
Goal: 2 Rounds, 8 reps per direction
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 in a lunge. You will then lean forward and hinge at your pelvis to touch your hands to the floor. Then kick off the leg on the floor being sure to kick and return to starting position on the same leg.
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 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 side plank on your hand and knee with your foot at the wall. Work this move as seen in the demo to maximize your glute and core engagement
Goal: 2 Rounds, 15 reps per side
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo to work your core compression and triceps strength to attain a v-stand hip lift
Goal: 2 rounds of 10 reps per leg
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 this movement focusing on holding your hips up above your elbows using your lower core as you straighten 1 leg at a time.
Goal: 2 rounds of 10 reps per leg
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: Start in a wide squat as shown here. You will then squat to 1 side and rotate the straight leg foot to the sky making all rotation come for the hip.
Goal: 2 rounds of 10 reps per 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: This is your handstand kata linking movements together.
Goal: 1-3 reps
Description: This is your ninja strength kata linking movements together.
Goal: 1-3 reps