ROCK SOLID FOUNDATION
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 1
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 1-FOOT FROG LIFTS
Balance. Control. Use your fingers as breaks. Feet silent like a ninja.
10 L HIP LIFTS
Rock solid core strength. Control the motion and pull up as high as possible. No flops. You got this!
10 CRUNCH PLANCHE CRUNCHES
Rounded back. Use your core. No jumping. Build that crunch planche!
10 1-LEG STALDER PULSES
Reach out far. Feel the rectus femoris do the work. You’re going to transform incredibly.
10 1-KNEE BENT ARM SUPPORT LIFTS
Elbow in your iliac crest. Gentle and controlled. Rock solid obliques.
10 HIP BRIDGES
Rebuild your lower back. Slow, controlled, and strong as iron.
LEVEL 0.50
5 ROUNDS
10 2-FOOT FROG LIFTS
No falls, flops, or faceplants. Palm the earth like a basketball. Build the upper body strength of a superhero.
10 1-LEG L LIFTS
Nothing like a rock solid L stand. Push your core to the max and rebuild yourself from the inside out.
10 1-LEG CRUNCH PLANCHE LIFTS
Quiet feet. Controlled upper body. Rounded back and compressed core. You’re going to do things you never thought possible.
10 2-LEG STALDER PULSES
Don’t lean back too far. Arms straight. Use your core to lift. You’re on your way!
10 2-LEG BENT ARM SUPPORT LIFTS
Controlled. Slow. Smooth. Build your strength from all angles.
10 SHOULDER BRIDGES
Hands by your ears. Pressing with control. Rebuild the health of your core and spine.
LEVEL 0.75
5 ROUNDS
10 1-KNEE FROG LIFTS
Push the earth away from you. Hips way overhead. Breath steady. You can do this.
10 2nd-LEG L LIFTS
Silent. Strong. Centered. You’re building the greatest strength of your life.
10 2nd-FOOT CRUNCH PLANCHE LIFTS
No jumping. All core and upper body strength. Build it slowly, with patience. It will come.
10 HIP LIFT 1-LEG STALDER PULSES
Oh it’s on now!
10 SECOND BENT ARM SUPPORT
Feel the power, the control, the balance. You’re rocking it.
10 MINI-BRIDGE PUSHUPS
Slow and controlled. You’ve come a long way!
LEVEL 0.99
5 ROUNDS
10 2-KNEE FROG LIFTS
Do this with super control. This will build your forearm strength and core control like nothing else…and then you’ll have rockstar level rock solid handstands for days.
10 L LIFTS
Getting that core strength dialed in now! You’re a rockstar.
10 FLYING FROG PLANCHES
The planche is not too far off. In Handstand Rockstar, it is a top priority. Let’s get you to Next Level so we can make it a reality. You’ve come a long way…keep going!
10 HIP LIFT 2nd-LEG STALDER PULSES
Building those hip flexors for the stalder press handstand in Next Level Handstand Rockstar!
10 SECOND BENT ARM SUPPORT STRAIGHT
Oh yeah. You’re floating now! Great job!
10 BRIDGE PUSHUPS
Such an important part of foundation strength. You’re doing awesome…keep it up!