Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Zoltan! Here’s your UPDATED 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: Work this warm-up for a full-body movement based warm-up
Description: Work on gentle stretching into your legs and squeeze your quads to help support your body and hamstrings
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: Focus on squeezing your glutes to lift your hips strongly with 1 leg lifts.
Goal: 1 round of 12 reps per leg
Description: Work your core and glutes to transition from a front to a back lever and back
Goal: 1 round of 5 reps
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: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout
Goal: 1 round of 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 move to engage your lower core as well as work your shoulder range of motion! (If your knees are slightly bent, that is fine). Focus on starting with your hands outside knees to work the shoulders and wrists more.
Goal: 1 round of 20 reps
Description: You can work this move at wall or free-standing. Focus on shifting legs as much as you see in this video (focusing on your core engagement) to lift 1 arm. Be sure that your work through your shoulders and don’t collapse your stomach to the wall.
Goal: 1 round of 10 reps per side
Description: Work your max hold time each side each rep
Goal: 1 round of 10 seconds per side twice
Extra Notes: You might not hit 10 seconds every rep, 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 here by going from straight support stance to opening as far as you can then return to support stance.
Goal: 1 round of 15 pulses
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: This move will work your core and shoulders to be able to lift up over the bar without momentum.
Goal: 1 round of 5 reps
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: Only bend your knees enough to keep your hamstring happy. Keep your body low to work a stretch and muscle strengthening.
Goal: 1 round of 3 reps per side with 5 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: Follow this tutorial to work your core to the max for flares
Goal: 1 round of 5-8 reps per direction
Extra Notes: You might not hit 5-8 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 the depth for this movement. Only work pain-free range of motion with goal to work the depth as shown here in this demo video
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: This is a rotational movement for you to work to progress your vaulting
Goal: 1 round of 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 your core and shoulder strength and mobility in hips and core to lower your legs off and back up onto block without jumping
Goal: 1 round of 10 reps
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to strengthen your core and shoulders to better your single arm meat hooks. Start by using 1-2 fingers from the arm you are not wrapping around to help you attain the meat hook position until your shoulder strength has increased to not need that supporting hand.
Goal: 1 round of 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: This is the first steps to eventual front handsprings and roundoffs.
Goal: 1 round 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: Work this move to continue to progress in spinning to eventually progress to the wall!
Goal: 1 round of 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: Work this move focusing on your glutes to lift hips and support your back
Goal: 1 round, 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: This is the next step on your free-running journey! Keep up the good work – we will talk about the adaptations for this kata for you to start with
Goal: 1 rounds of 3 reps
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: Follow this video to continue your journey into the element of power moves!
Goal: 1 round of 2 reps per round
Extra Notes: You might not hit 2 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 ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.
Goal: 1 Round of 2 reps
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Here is your handstand kata to work on to progress to level 10 in handstand! **IF THE BRIDGE TWIST BOTHER’S YOUR BACK, DO TABLE TURNS INSTEAD**
Goal: 1 round of 2 reps
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!