BODY ARMOR
IMPORTANT: This app is just a *tool*. If you need help, contact your Coach. Your priority is to simply never give up. Just take a little action each day. Use Maximal Engagement. No training through sharp pain. And sometimes, you’ll need to push through like your LIFE depends on it…because your health & strength really do. If “life” comes up, at least give me 1 round of training (10 minutes). Always move forward and upward. Track your progress when you’re finished and rejoice in the SMALL WINS. And SHARE your Wins & Victories!
- Move Up ONLY when you mastered it, with CLEAN form.
- Send a video to your Coach to make sure.
- Send a Weekly Strength Test to your Coach (progress on Press Handstand, V Stand, Muscle Up)
- Add your Kata to your Training for at least 1 rep up to 10 reps as desired.
Scroll down for Level Options.
WATCH FOUNDATION 7
TOTAL BODY JOINT MOBILITY WARMUP
A quick 10 seconds or 10 reps of each BEFORE strength training.
And then at END of strength training, 1 minute holds and 20 reps of each for serious Flexibility Development.
LEVEL 0.25
5 ROUNDS
10 STRICT KNEE PUSHUPS
Tight core. Forearms perpendicular to the ground. Wrists near hips. Build that strength…you got it!
10 ROWS
Your basic rows until these are super easy. Keep it clean and good form. Keep rocking!
10 CRUNCH SQUATS
Feet together. Knees together. Work that mobility in your lower back. Train hard!
LEVEL 0.50
5 ROUNDS
10 PROPER PUSHUPS
Rounded back. Core tight. Elbows gliding against rib cage. Wrists close to hips.
10 PULLUPS
Get those pullups. Work hard. Train hard. You will achieve them. You got this.
10 CRUNCH SQUATS
Feet together. Knees together. Work that mobility in your lower back. Train hard!
LEVEL 0.75
5 ROUNDS
10 PYRAMID PUSHUPS
This is just as much a stretch for your hamstrings and lower back. Legs straight. Push with Maximal Engagement.
10 PIKE PULLUPS
Combining core and upper body pulling strength. Go get it!!!
10 CRUNCH SQUATS
Feet together. Knees together. Work that mobility in your lower back. Train hard!
LEVEL 0.99
5 ROUNDS
5 PRESS HANDSTANDS
Nice and controlled. If you can’t do these yet, you can use a slight hop. Or, you can hop up into a handstand and do slow controlled negatives with feet silently coming to the floor (exactly what’s shown below, but in reverse). And then you’re on your way to get the press handstand. You definitely can do it. It really is just a basic.
5 BEHIND-THE-NECK PIKE PULLUPS
Full control and strength. Keep training hard until you have everything built out. You’re gonna do it!
10 CRUNCH SQUATS
Feet together. Knees together. Work that mobility in your lower back. Train hard!