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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

AARON CLUBB CUSTOM WORKOUT

Hey there Aaron!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress.  Just give us ~45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

Form over number of reps always! Listen to your body!

FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training

FIGURE HEAD ON THE RINGS

Description: Work this for your shoulder range of motion!

DAILY HAMSTRING STRETCHING

Goal: 2 reps x 30 second holds each stretch

N-SIT SWITCH

HAMSTRING STRETCH

WRIST WARM UP

WORKOUT 1

PRE-HANDSTAND HOLDS

Description: Focus on using your core to lift your hips up and put weight through your hands to be up on your toes

 Goal: 3 rounds of 1 minute holds (goal)

SQUAT TO STALDER

Description: Start in a squat position with feet wider than hips. You will then place your hands between your feet working to bring them in line if not behind the line of your feet. you will keep your elbows bent as you squat down to open your hips while you work to slide your feet forward to lift 1 leg out in front of you to the best of your ability.

Goal: 3 rounds of 30 second holds

LUNGE TO HANDSTAND KICK-UPS

Description: Focus on engaging your shoulders and core to not arch your back. Be sure to land with the same foot forward.

Goal: 3 rounds of 5 reps per leg

HS WALL WALK-UPS

Description: Walk up the wall into handstand and walk back down.

Goal: 3 rounds of 5 reps

STRADDLED HOLLOW ROCKS

Description: Use your core to complete this move! You will rock, not just hold

Goal: 3 rounds of 50 rocks

WORKOUT 2

BENT KNEE V-STAND HOLD

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. You will then further engage your core to bring your knees to your chest to hold a bent knee v-stand position. 

Goal: 3 rounds of 30 second holds per round

PIKE HANDSTAND WALK IN LEG LIFT

 

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal: 3 rounds 5 lifts 3 s hold per leg

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. 

Goal: 3 rounds of 30 seconds per side per round

PIRIFORMIS LUNGES

Description: Work to keep knee at 90 degrees with it in line with your hip as you complete this lunge. The demonstrator is short, so your lunge should be wider. 

Goal: 3 rounds of 5 reps per side

L EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position

Goal: 3 rounds of 2 reps with holding L position for 15 seconds per round

**HANG ON BAR**

WORKOUT 3

STANDING PANCAKE STRETCH

Description: Work this move to stretch your legs and hips focusing on controlled movements and hold times

Goal: 3 rounds 30 second holds per round

PIKE PUSH UP

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

 Goal: 3 rounds of 10 push ups.

PIKE HOLDS

Description: Pike and lift legs up, holding on to calf or as close to ankles as possible. 

Goal: 2 rounds, 3 reps, 30 second holds

FROG STAND TO PLANK

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands through core engagement and shoulder engagement. You will then kick your legs back to land in a plank position

 Goal: 3 rounds of 8 reps

SWEEPS BACKWARDS

Description: Follow this demo video to work your core compression and hip range of motion. 

Goal: 3 rounds of 5 reps per leg

BACK LEG RAISED LUNGES

Description: Follow this demo video to work your balance, hip range of motion and glute strength. 

Goal: 3 rounds of 5 reps per leg