Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Todd! 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 second holds if holds, 10 reps if reps
Description: You can use your rings, or a door frame to work this move. You will keep arms straight as you push your chest forward to stretch your shoulders
Goal: 3 reps of 10-15 second holds
Description: You will start standing in front of your wall with feet slightly forward to the wall and legs straight. You will then lean forward working to touch the floor between your feet and eventually your elbows to floor between feet
Goal: 3 rounds of 5 reps, 20 second holds per rep with 10 second rest between reps
Description: Get into a frog stand position and focus on holding your hips up through lower core engagement
Goal: 3 rounds of 1-minute holds
Description: This will work your hip range of motion as you work your triceps. Focus on depth to stretch shoulder while building triceps strength
Goal: 3 Rounds, 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 laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout. You will then rock your body with small rocks to maximize core engagement.
Goal: 3 rounds of 25 rocks
Extra Notes: You might not hit 25 rocks 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 get into a horse stance position. From there, you will hold for prescribed time
Goal: 3 rounds of 60 second holds per round
Description: Sit in an L position with feet on raised surface (book or block). Then lift hips working lower core to lift hips to kiss your knees.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 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!
Description: Walk up the wall into a handstand position working on holding your core active to work your shoulder strength.
Goal: 3 rounds of 8 reps
Description: Start with your legs slightly straddled with knees bent. You will then engage your core to lift your shoulders up to reach hands between your legs to touch the wall with your hands.
Goal: 3 rounds of 10 reps
Description: Focus on rotating your pelvis the full 180 degrees while your feet and knees spin. This is to work your hip range of motion and strength :).
Goal: 3 round 8 reps per direction
Description: Start in tuck planche position with feet on block. Stay leaning forward as you lift your knees to your chest to maximize your core compression
Goal: 3 Rounds, 3 reps of 10 second holds per rep
Description: Work your core to bring your feet to the bar. Then drop your hips to work to stretch your hamstrings
Goal: 3 rounds of 5 reps with 10-15 second holds per rep
Description: Sit on your plyometric box. You will then engage your lower core to lift your knees and hips keeping knees high. You will then work to straighten legs keeping knees high
Goal: 3 rounds of 10 reps
Description: This is to work your hip mobility. Focus on control over depth
Goal: 3 rounds of 10 reps per side
Description: Work to bring your feet to the bar. Hold your torso at this height as you then rotate your legs side to side.
Goal: 3 Rounds, 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 stacking hips without arching your back. Can be done to wall to start
Goal: 3 rounds of 10 reps per side
Description: This is your first kata!
Goal: 1 round 1-3 reps