Train Your Weakness

Functional Fitness, Functional Training
Coach
Brent Fikowski

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Session 1

Equipment Needed

A

Here's what you'll need for this program: - wall ball/foam roller - bands - access to a wall - kettlebell or dumbbell - box - weight plate (for overhead holds) - access to rings (for FLR hold) - bench (or raised box) Don't have these items/don't know what to buy? These links below may help. Order them now/find them in stores: Resistance Bands: https://amzn.to/35XlmFJ Foam Roller: https://amzn.to/2ZpIwlH Wallball: https://amzn.to/2ZoTiJa Kettlebells: https://amzn.to/3qwNclO Dumbbells: https://amzn.to/3u6zND1 Plyo Box: https://amzn.to/3dlC2Nc Weight Plates: https://amzn.to/3pA6LbP Gymnastic Rings: https://amzn.to/2ZnZYHy Workout Bench: https://amzn.to/2Zpr01c

Contact Us

B

You can contact us anytime at support@trainyourweakness.com

PREP (9min)

C

3 rounds: 20 meters out and back bear crawl 30 seconds plank hold 30 seconds T-spine opener over wall ball/foam roller 30 seconds banded tricep stretch (each arm) Coaches' Note: The focus of today’s prep work is to warm-up the shoulders and core, and open up the T-spine and triceps. The key to a good handstand, and eventually handstand walking is a stacked overhead position, a strong core and overhead endurance. We will aim to work on these over the next six weeks.

D1

Handstand Walks: Nose to Wall Handstand

D2

Handstand Walks: Hollow Rocks

3 x 20

D3

HSPU 2-5: Nose to Wall Handstand Hold

SKILL (5min)

E

Every minute on the minute for 5 minutes: 2-3 handstand kick ups *Option is to perform them against a wall or freestanding Coaches Note: Don’t perform max holds, hold for 1-2 seconds and come down. The aim is to be consistent in our kick up, the more consistent you are the quicker you will develop confidence being upside down and balanced.

Cooldown

F

30 seconds wrist stretch with fingers forward 30 seconds wrist stretch with fingers facing you Repeat

Tuesday
Week 1 SESSION 2

PREP (8min)

A

3 rounds (slow and controlled): 5 wall angels 5 feet only inchworms 5 hands only inchworms 60 seconds lat tricep insertion stretch* *With weight Coaches Note: The focus of today’s prep work is to gently warm-up the shoulders and core, and open up the T-spine, triceps and hamstrings. A key to a good handstand, and eventually handstand walking is your stacked overhead position, a strong core and overhead endurance.

B1

Handstand Walks: Kneeling One Arm Overhead Press

3 x 10

B2

Handstand Walks: Wall Walk

3 x 5

SKILL 1 (5min)

C

3 x “Around the World” drill: Perform 2-3 revolutions in each direction before coming down Rest 60 seconds Coaches Note: The purpose of this drill is ingraining our upside down position and learning to weight shift on our hands with a stable base.

SKILL 2 (8min)

D

Every minute on the minute for 8 minutes: 8-10 repetitions of: Wall walk into nose to wall handstand, weight shifts (Single wall walk + 8-10 shifts on the minute) Coaches Note: The aim is to transfer weight from one hand to the other smoothly, with no pauses and no changes in body tension.

Thursday
Week 1 SESSION 3

PREP (8min)

A

Slow and controlled for 8 Minutes: 10 arm circles each way 10 wrist rotations 20 seconds hollow hold 20 seconds superman hold 10 side lying thoracic rotations (each side) Coaches Note: Today’s Prep is focused on activating our core through key positions, and opening up our wrists, shoulders and t-spine.

SPECIFIC/STRENGTH (8min)

B

Every minute on the minute for 8 minutes: 1 wall walk + 8-10 weight shifts* *Aim to increase the height of your hand off the floor from the previous session Coaches Note: We are building onto our previous session of weight shifts, aiming to increase the smoothness of hand to hand transition, and increase the height of the hand off the floor. Last session was facing away from the wall. The added challenge today is doing it under fatigue following the wall walk.

STRENGTH 2 (8min)

C

Band resisted handstand hold drill: Accumulate 3 minutes Coaches Note: The aim of this drill is to develop shoulder endurance but also challenge shoulder and midline stability as the band provides a dynamic support. Ensure your hands are directly under the band to replicate our stacked position. This drill will force you to kick up in the correct position. If you cannot find the balance point, the feedback from the band will try to kick you out of the hold.

Cooldown (2min)

D

30 seconds wrist stretch with fingers forward 30 seconds wrist stretch with fingers facing you Repeat

Handstand Walks For Beginners