v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

AKIVA GROSS CUSTOM WORKOUT

Hey there Akiva!  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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

EVERY DAY

ANKLE / HIP MOBILITY WARM-UP

SHOULDER REHAB: PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 10 reps going towards left (you can also go right for bonus points haha) 

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.

Goal: 5 reps each direction

Works your shoulder blade muscles, shoulders, core, and glutes.

WORKOUT 1

WEIGHTED HOLLOWBODY HOLDS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears. Add as much weight as you can tolerate while keeping good form. 

Goal: 3 Rounds, 2 reps with 30 second holds.

Works your shoulders and core.

PLANCHE PUSH-UPS

Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.

Goal: 3 rounds of 15 push ups.

Works your wrists, shoulders, chest, and core.

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 7 reps for as long as you can hold.

Works your wrists, hands, shoulders, and core.

L-SIT TO BENT KNEE V-STAND

Description: Start in an L sit, lift your butt off the ground using your core. Pull you knees in toward your chest. Clear your heels from the floor and then without using momentum or changing your position of your chest, kick your legs out in front of you and tap the ground to restart.

Goal: 3 rounds 8 reps

Works your core.

SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 3 rounds of 10 reps each direction

Works your quads and glutes.

PANCAKE STRETCH

Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.

Goal: 30 sec holds x 4 reps

Akiva - remember to hold onto something sturdy in front of you to pull with

FRONT SPLIT WITH ER

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 4 reps each leg

WORKOUT 1 - PM WORKOUT

STEP TO STALDER AND PLANK

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 3 rounds of 8 reps

Works your core, hip flexors, and quads.

SWEEP - 2 HANDS FORWARDS

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 3 rounds of 10 sweeps per leg

Works your full body, flexibility, and coordination.

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 30 sec holds x 4 reps

WORKOUT 2

FIGURE 4 SQUAT STAND

Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance. Hold the squat stand.

Goal: 3 rounds of 1 squat stand each leg for 30 second holds.

Works your quads and glutes.

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 3 rounds of 8 reps each side.

Works your obliques.

PIKE PUSH UPS

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. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

Works your upper traps, deltoids, and pecs.

V-STAND LEVEL 0.75

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. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs.

Goal: 3 rounds of 3 reps each leg.

Works your core, hip flexors, and quads.

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 3 rounds of 5 reps each leg.

Works your quads, glutes, and ankle mobility.

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 rolls slow and controlled

CALF STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 2 reps each leg

WORKOUT 2 - PM WORKOUT

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

Works your full body.

WALL BRIDGE WALK DOWN

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 3 rounds of 5 reps

Works your back extensor muscles and back flexibility.

HIP INTERNAL ROTATION SQUAT

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction and hold for 10 seconds. Switch sides.

Goal: 10 second holds x 5 reps each side

Works your quads and hip adductors.

WORKOUT 3

TABLE TOP - OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

Works your back extensors, glutes, and core.

HANDSTAND STACKING

Description: this move starts by walking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control. Switch legs. Come out of the handstand.

Goal: 3 rounds of 2 handstands each round

Works your shoulders, shoulder blades, core.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 15 crunches. 

Works your shoulder muscles and core.

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 10 negatives with at least 5 second lowering

Works your shoulder blade muscles, lats, biceps.

SUPINE HAMSTRING STRETCH WITH STRAP

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 2 reps each leg x 30 second holds 

PULSE SPLITS

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your groin up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 4 reps with 15 seconds of pulsing

WORKOUT 3 - PM WORKOUT

LUNGE TO NEEDLE KICK

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.

Goal: 3 rounds of 10 reps each leg.

Works your quads, glutes, and hip flexibility.

CRAB HOLDS

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.

Goal: 3 rounds of 5 attempts each arm

Works wrist flexibility, forearm, shoulder, core, and glutes.

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds, 4 reps per side

MOVES I'VE MASTERED

CRANE TO WARRIOR

Works your balance, core, and glutes.