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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ANDREW REUM CUSTOM WORKOUT

Hey there Andrew!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

DAY 1

STRADDLE BACKS

Description: Focus on engaging your core to lift your legs, not your arms.

Goal:  1 round of 15 reps 

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

KONG WALKS

Goal: 1 round of 5 down and back 

MONKEY CLIMBS

Description: When you invert, be sure that the rope is to the side of your body so that you don’t run into a thick rope hitting your face.

Goal: 1 round of 4 climbs

Extra Notes:  You might not hit 4 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FRONT CRUNCH TO OPEN CRUNCH LEVER

Description: Start holding onto bar or rings. You will then contract your core to bring your knees to your chest as you lift your hips so your back is parallel to the ground. You will then hold your trunk in place as you go from knees open near arms to straightening your legs. You are working to not let your hips drop at all as you enter into a straddled lever position.

Goal: 1 round of 10 reps

Extra Notes:  You might not hit all 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SKIN THE CAT

Description: Start holding onto bar or rings. You will then contract your core to bring your knees as tightly to your chest as you can while pulling your hips up and through your arms. You will go as far through as your shoulder tolerates and you can while being able to return back through your arms to the starting position. 

Goal: 1 round of 15 reps

Extra Notes:  You might not hit all 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TABLE L SLIDES

Description: Start in a table position with legs straight and core engaged. You will then walk forward working to slide your feet as you walk while holding your hips off the ground the entire time. THE PERSON IN THIS VIDEO IS ONLY BENDING THE 1 LEG DUE TO THE STICKY SURFACE HE IS WALKING ON.

Goal: 1 round of 20 hand movements per side

Extra Notes:  You might not hit all 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FOUNDATIONAL KATA

 

Goal:  1 Rounds

 

STRIKING AND VAULTING

 

Goal:  1 Round

 

PUNCHES

Goal: 1 round of 15-25 

RATTLESNAKE SQUATS

Description:  Start with legs wide as shown in this video. You will then squat down low working to bring your bottom to your heel on 1 side keeping your hip, knee and feet in alignment. I want you to hold the shift for a count of 5 before switching to the opposite side. From there you will then shift to the opposite side.

Goal:  1 Rounds, 20 reps per side

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips 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: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FOUNDATION FREERUN KATA

 

Goal: 1 rounds of 15 reps.

 

ROPE CLIMBS

Description: You will climb your rope to the top (or as high as possible) each rep to work on core and shoulder strength.
Goal: 1 Round, 5 climbs
Extra Notes: You might not hit 5 climbs, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

L-SIT TO BENT KNEE V-STAND

Description: This move starts sitting on the floor. You will lift your hips off the floor by pushing strongly through your arms with triceps engagement as you lean forward to “kiss your knees.” From there, you will then bend your knees to bring them to your chest allowing your feet to slide on the floor and then eventually lifting feet off the floor to hold the bent knee v-stand before sliding your feet back out to the L position.
Goal: 1 Round, 20 reps per round
Extra Notes: You might not hit 3 minutes, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SIDELYING YOGA BALL LIFTS

Description: This move starts laying on your side with a yoga ball between your legs. You will place the top hand on the ground to assist in balancing as you engage your core to lift the yoga ball up between your legs. Focus on lifting the legs up and slightly forward to ensure good core engagement.
Goal: 1 round of 25 reps per side
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PRETZEL MOVE

Description: This is the picture I have sent you in messaging. 

Goal: 1 round of 4 reps per side with 15 second holds per rep

Extra Notes: You might not hit 15 seconds reach rep, or all 4 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

INTRO VALDEZ


Goal: 1 round oF 10 each direction


DIPS ON RINGS

 

Goal: 1 round of 20 reps

 

MEAT HOOKS

Description: Start holding onto bar or rings. You will then contract your core to bring your hips to the opposite shoulder working to “curl around the arm” with your legs. This video shows the first step to attain a full meathook

Goal: 1 round of 8 reps per side

Extra Notes:  You might not hit all 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

PIRIFORMIS STRETCH

Description: Lay on your back with 1 foot on wall having the knees and hips be at 90 degrees. You will then cross the opposite leg across by placing the ankle at the opposite knee. From there you will push the crossed leg knee towards the wall holding your pelvis flat on the ground. 

Goal: 1 round of 3 reps per side with 30 second holds per rep.

Extra Notes:  You might not hit 30 seconds each rep or even complete all 3 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WIDE LEG TRUNK ROTATIONS

Description: Standing in front of a solid surface with feet wide, you will then rotate at your trunk reaching 1 hand for the opposite foot so that the shoulder is on the outside of the surface in front of you. You will be sure to look up at the ceiling as you do this move to maximize the trunk rotation.

Goal: 1 round of 3 reps per side with 30 second holds per rep.

Extra Notes:  You might not hit 30 seconds each rep or even complete all 3 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND HIP CIRCLES

Description: Walk up to a handstand position leaving space between your body and the wall (1-2 feet away). You will then hold your hips up over your shoulders as you do circles as seen in the video.

Goal: 1 round of 10 reps per leg.

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL SPLITS

Description: Start in a plank position. You will then lift 1 leg up to place onto wall. From there you will walk your hands in working to open your hips by sliding the foot on the wall up as the leg on the ground stays there and works to push heel flat onto the ground. Once at the most open position where you have pushed your pelvis towards the wall as much as possible, you will then walk your hands back out to attain the plank position before repeating. 

**Work to complete this where your do not allow the lifted leg to touch the ground between reps.**

Goal: 1 Round, 15 reps per side 

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DRAGON TAILS

Description: This move starts laying on your back with legs straight and arms stabilizing you under your couch. From there you will engage your core to lift your legs and hips up off the ground. You will then work to slowly lower your legs while holding your core active and not arching your back.
Goal: 1 round of 20 reps
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FLOOR CARTWHEEL

 

Goal:  1 Round, 20 reps

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LOWER CORE HIP LIFTS

Description: This move starts laying on your back with knees bent so feet are barely off the floor. You will then engage your lower core to bring your knees towards your chest and to lift your hips off the floor. You will then lower your hips so that feet nearly touch the floor before repeating again. DO NOT USE MOMENTUM TO HELP YOU.

Goal: 1 round of 30 reps per direction

Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND TO PLANCHE TRANSITIONS

Description: This move starts by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement. You will then work to straighten your elbows with your knees remaining on your arms to work into an elbow support planche (second video)

Goal: 1 round of 3 minutes where you hold for 20 seconds at a time working the transitions throughout that 20 seconds with a 15 second rest between reps.

Extra Notes: You might not hit 3 minutes, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TOE TAPS ON BLOCK

Goal: 1 round 10 reps