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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ARON KATZ CUSTOM WORKOUT

Hey there Aron!  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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

MASTER WARM UP

Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.

WORKOUT 1

PIKE HOLDS

Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.

Goal: 3 rounds x 60 seconds

CHEST FLY ON RINGS

Description: Hold onto your rings as the video shows. With straight arms, lower yourself into the fly then power back up to a top push up position. Decrease the height of your rings to increase the intensity.

Goal: 3 rounds of 10 reps.

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

GOAL: 3 rounds of 1 handstand with 5 push-ups

SQUAT JUMPS

Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.

Goal: 3 rounds of 12 reps.

PULL UPS TO CHEST

Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.

Goal: 3 rounds of 10 reps.

FIGURE 4 STRETCH

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 4 reps each leg x 20-30 second holds

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 2 reps each leg x 30 second holds

WORKOUT 2

SUPERMAN TO V ROLL

Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.

Goal: 3 rounds of 10 reps.

COMPRESSION HIP LIFTS

Description: On parallel bars or like surface, pull your knees towards your chest while performing a hip lift. Focus on keeping elbows straight, core compression, and pushing through your shoulder blades.

Goal: 3 rounds of 8 reps

STALDER KICKBACKS

Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.

Goal: 3 rounds of 5 reps.

HORSE STANCE SQUAT HOLDS

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower.

Goal: 3 rounds of max holds – goal is to work up to 3 minutes

TOE TAP ON BLOCK

Goal: 3 rounds of 10 reps

CHIN UP TO HALF IRON CROSS

Description: Hanging on a pull-up bar or equivalent surface, extend one arm out to side.

Goal: 3 rounds of 5 reps each side

FRONT LIMBER HANDSTAND ON WALL

Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow and hold as long as you can.

Goal: 3 rounds of 2 handstands

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. 

*Unweighted only!*

Goal: 5 body rolls slow and controlled

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: 3 reps each leg x 15 second holds

HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 4 reps each leg

WORKOUT 3

FROG TO ELBOW PLANCHE EXTENSION

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.

Goal: 3 rounds of 5 reps

1 FOOT LAYING HAM CURLS

Description: Hold one leg in the arm. Dig your other heel into the ground and push/pull your body away from your heel using your hamstrings. You can hook your foot on something if needed to prevent your foot from sliding.

Goal: 3 rounds of 8 reps each leg.

WEIGHTED BACK LEG RAISED LUNGE

Description: Hold onto appropriately weighted dumbbells. Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward. Goal: 3 rounds of 10 reps each leg.

SKIN THE CAT

Description: Go slow to begin. Core engaged throughout.

Goal: 3 rounds of 3 attempts.

TABLE TO VALEZ CORE

Description: This move begins in table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 3 rounds of 10 rotations each side.

1 FOOT DIVE PUSH UPS

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.

Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.

CRUNCH PLANCHE PUSH UP

Description: Bring your knees up to your chest then elevate your hips into the crunch planche. Keep your elbows tucked to your side as you perform a clean tricep dip.

Goal: 3 rounds of 8 reps.

COMPRESSION AND SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

10 second holds x 3 reps each leg.

ALTERNATIVE: SUPINE HAMSTRING STRETCH

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: 4 reps each leg x 30 second holds

LOOK TO SKY CHILD'S POSE

Goal: 10 sec holds x 3 reps each direction