FREERUNNER LEGS
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 10
LEG IRON CROSS MOBILITY TRAINING
Go as low as possible without falling, flopping, or faceplanting. Don’t be aggressive with this. Take time and patience to build the strength and flexibility simultaneously which will result in superior mobility.
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 HAM SLIDES
Anywhere slick, like kitchen tile, and engage your glutes and hamstrings without using momentum or throwing your upper body into the movement. PULL with your heels…and watch your strength transform!
10 SIDE-TO-SIDE SNAKE SQUATS
Straight leg, both heels down, back straight. You’ll completely transform your hips by doing this strength movement. Fantastic work!
LEVEL 0.50
5 ROUNDS
5 1-LEG HAM SLIDES
PUUUULLLL with your heel. No momentum allowed. You’ll see massive strength increases. Great job!
30 SECOND SUPPORT STAND
Anything to support yourself is fine. Chairs, rings, countertop, desks, parallel bars, etc. etc. The floor is LAVA.
LEVEL 0.75
5 ROUNDS
5 PUSHUP HAM CURLS
Slide your feet under a railing, bed, couch, or anything that will hold you in place. Then pull with your hamstrings and use your hands as much or as little as necessary. Good work!
5 SITTING 1-LEG SQUATS
Balance, control, and using all leg and core strength. You’re almost at the single leg squat!
LEVEL 0.99
5 ROUNDS
5 HAM CURLS
Such a great movement for your posterior chain. Keep it slow and controlled. Fantastic work!
5 1-LEG SQUATS
Don’t drop to the bottom…squeeze the entire way down and back up. Great work!