IRON CORE
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 8
TOTAL BODY JOINT MOBILITY WARMUP
+ 10 FLARE AROUND THE WORLDS
Can you believe it!?! You’re learning strength, flexibility, and movement simultaneously in an elite level skill. Slow is smooth, smooth is fast. Take your time and have patience. This is one of the best bodyweight moves on earth. You’re gonna do awesome!
LEVEL 0.25 - 0.99
1 ROUND AS FAR AS YOU CAN MAKE IT...
Each time you do this training, you’ll get a little further through the entire sequence. You’re gonna crush it!
50 LEG RAISES
All the way up to vertical. Controlled descent. Here we gooo!
40 REVERSE CRUNCHES
This is literally all a back flip is in the air. Here we’re going to transform your core from the inside out!
30 TUCK UPS
Even more fun…
20 HANGING L LIFTS
When I say people who train this way will be the strongest people they know…I’m not exaggerating. Let’s do this!
10 FRONT LEVER NEGATIVES
A nice drill to pass through the front lever. Don’t let gravity overtake you. You got this!