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Entry - Level Body-weight Mastery

This program is about conquering the chin-up, dip and push-up which are fundamental in obstacle racing and developing your athletic foundation. This program is designed to take you from not being able to hang on the bar to your first reps! Do this program 2-4 days a week to maximise results!

Click any exercise to play 

WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Lower back up and overs 2 x 10 Hand cuff front raises 2 x 10
Thoracic rotations 2 x 10 e/s Band pull aparts 2 x 10 e/s
W to Y Prone press 2 x 10 L-Hold 2 x 10s
Dow stick arm circles 2 x 10 Isometric single arm pull 3 x 10s
Banded tricep stretch 2 x 20-30s Isometric double arm push against wall 3 x 10s
DO EXTRA SETS IF NOT WARM ENOUGH

TRAINING PROGRAM

WEEK 1

Target: Complete at least the minimum set/reps and achieve 3 sessions in the week

Exercises Sets x Reps Weight Tempo Rest
Scapula Retraction 3 x 6 BW Up fast-Pause-control down Superset
Dead Hang 3 x 5-30s BW hold position 1 min
Push Up Shape 3 x 10-30s BW Hold Position 1 min
Front Support 3 x 5-30s BW Hold Position 1 mins
Hollow Hold (tucked) 3 x 20-30s BW hold position 2 mins

Intermediate - Level Body-weight Mastery

This program is about progressing from the entry-level program and build up to multiple chin-ups, dips and push-ups. This endurance is necessary for obstacle racing and continuing to build your athletic foundation. This program is designed to take you from your first rep to 5+! Do this program 2-3 days a week to maximise results!

Click any exercise to play 

WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Lower back up and overs 2 x 10 Hand cuff front raises 2 x 10
Thoracic rotations 2 x 10 e/s Band pull aparts 2 x 10 e/s
W to Y Prone press 2 x 10 L-Hold 2 x 10s
Dow stick arm circles 2 x 10 Isometric single arm pull 3 x 10s
Banded tricep stretch 2 x 20-30s Isometric double arm push against wall 3 x 10s
DO EXTRA SETS IF NOT WARM ENOUGH

TRAINING PROGRAM

Week 1

Target: Aiming for 2 reps on pull-up, push-up & dip and 30s for your dead hang

Exercises Sets x Reps Weight Tempo Rest
Chin up (hold max range on final rep 3-5s) 3 x 2 BW  Pull as hard as possible/Control to bottom 60-90s
Push up (hold max range on final rep 3-5s) 3 x 2 BW Control to bottom/Push hard to top 60-90s
Dip (hold max range on final rep 3-5s) 3 x 2 BW Control to bottom/Push hard to top 60-90s
Dead hang 3 x  30s BW Hold Position 60-90s
Hollow rocks 3 x 10 BW Fast-controlled 2 mins

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Intermediate-Advance Bridging Program

Holding your bodyweight in one arm too hard?

This Program is designed to assist your single arm strength development and prepare you for the advance program if you don’t feel quite ready for it.  Do this program 2-3 days a week to maximise results!

Click any exercise to play 

WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Lower back up and overs 3 x 10 e/s Hand-cuff front raises 2 x 10
Thoracic rotations 3 x 10 e/s Band pull aparts 2 x 10
W to Y Prone press 3 x 10 L-Hold 3 x 10-15s
Dow stick arm circles 3 x 10 Isometric single arm pull 3-5 x 10s
Banded tricep stretch 2 x 20-30s Iso wrist extensions (on knees) 3-5 x 20
DO EXTRA SETS IF NOT WARM ENOUGH

TRAINING PROGRAM

WEEK 1
Exercises Sets x Reps Weight Tempo Rest
Archer Single arm lock offs (rings) 3 x 3-10s BW Hold position 60-90s
Hollow rocks (arms by side) 3 x 10 BW Fast-controlled 1 min
Side rocks 3 x 10 e/s BW Fast-controlled 1 min
Single arm hangs 3 x 5-10s (e/s) BW Hold Position 1 mins
Ab wheel roll outs (on knees) 3 x 6 BW Controlled 1-2mins

Advance - Level Body-weight Mastery

This program about taking your strength to the next level and improve single arm and core strength/endurance. This will help you conquer more advance obstacles that require higher levels of strength & endurance! Do this program at least once a week in combination with other training but no more than 2 days a week!

Click any exercise to play 

WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Lower back up and overs 3 x 10 e/s Hand-cuff front raises 2 x 10
Thoracic rotations 3 x 10 e/s Band pull aparts 2 x 10
W to Y Prone press 3 x 10 L-Hold 3 x 10-15s
Dow stick arm circles 3 x 10 Isometric single arm pull 3-5 x 10s
Banded tricep stretch 2 x 20-30s Iso wrist extensions (on knees) 3-5 x 20
DO EXTRA SETS IF NOT WARM ENOUGH

TRAINING PROGRAM

WARM UP
Mobility Exercises Set x Reps Activation Exercises Set x Reps
Lower back up and overs 3 x 10 e/s Hand-cuff front raises 2 x 10
Thoracic rotations 3 x 10 e/s Band pull aparts 2 x 10
W to Y Prone press 3 x 10 L-Hold 3 x 10-15s
Dow stick arm circles 3 x 10 Isometric single arm pull 3-5 x 10s
Banded tricep stretch 2 x 20-30s Iso wrist extensions (on knees) 3-5 x 20
DO EXTRA SETS IF NOT WARM ENOUGH

Week 1
Exercises Sets x Reps Weight Tempo Rest
Single arm lock offs (top) 3 x 3-10s BW Hold position 60-90s
Hollow rocks (arms by side) 3 x 10 BW Fast-controlled 1 min
Side rocks 3 x 10 e/s BW Fast-controlled 1 min
Single arm hangs 3 x 5-10s (e/s) BW Hold Position 1 mins
Ab wheel roll outs (on knees) 3 x 6 BW Controlled 1-2mins

 

 

 

 

BULLET-PROOF SERIES: Protecting Those Muscles Against Injury!

Bulletproof - Forearms

Are your forearms always tight?

Do they always feel sore?

You need to look after those hands. It’s your biggest asset in Ninja! This 4-week program can be done 2-3 times per week, with the goal of improving the tendon strength of your forearm & hand muscles! Do this as apart of your post-rehab program for golfers & tennis elbow!

Click any exercise to play 

WEEK 1
Exercises Sets x Reps Weight Tempo Rest
Foam Rolling Wrist Flexors 3 x 2 mins Each Side BW Controlled N/A
Foam Rolling Wrist Extensors 3 x 2 mins Each Side BW Controlled N/A
Lying Pinned Shoulder Blade (on the ground) 3 x 10 BW Controlled Superset
Finger Flexion (on knees) 3 x 20 BW Controlled Superset
Isometric Wrist Extensions (on knees) 3 x 20 (2 sec holds) BW Hold contraction 30s
Do 3 sets of Above exercises Before Proceeding
Finger Pops (Explosive on knees) 3 x 10 BW Hold Position 2 mins
Eccentric Wristed Extended Push Ups (on knees) 3 x 3-6 BW Fast Controlled 1 min

Bulletproof - Shoulders

Do you always feel shoulder pain while working or training?

This program is your answer.  This program is designed to rebuild your shoulders in a functional way so you can keep training injury/ pain-free!

Click any exercise to play 

TRAINING PROGRAM

 

WEEK 1
Exercises Sets x Reps Weight Tempo Rest
Paused Ring Row (45 degrees)

OR

Paused Ring Row (Horizontal)

3-5 x 6 BW Controlled 30s
Prone Scap Set A + T 3-5 x 6 BW Controlled - Fast 30s
Scapula Retraction (neutral grip) 3-5 x 6 BW Controlled - Fast 1 min

VANESSA GOT HER FIRST PULL-UP IN 7 WEEKS!

Vanessa Sorrentino
Mother of 3
"After 7 weeks of doing the Entry-Level Upper body program, I achieve MY FIRST PULL-UP PAIN-FREE! I couldn't believe how quickly the result came. Adding the 5.2 Ninja's programs to my training regime has helped me break through plateaus and improve my muscle definition at the same time!"
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CELESTE SIGNIFICANTLY IMPROVED HER SINGLE ARM STRENGTH IN A FEW WEEKS!

Celeste Dixon
2 x AUSTRALIAN NINJA WARRIOR
"I've always been commented on my upper body strength, however, I've always struggled with single arm strength.  With 5.2 Ninja's programs, I've managed to target and isolate the muscles that haven't been engaged.  Through the program, I've managed to increase my one arm grip strength and can now hold a lock position more comfortably."
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TOM'S SHOULDER STRENGTH DRAMATICALLY IMPROVED WHICH HAS ALLOWED HIM TO SMASH NINJA COMPS!

Tom Hazell
S2 AUSTRALIAN NINJA WARRIOR GRAND FINALIST
"I suffered with a lot of mobility and strength issues in my right shoulder. My ability to hang and overall strength was really effected and being a Ninja myself, it was taking a toll in my competitions. Using Kadeem's Bulletproof Shoulder Program made a world of difference in improving my strength but it reflected in competition too".
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