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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BASILIOS PSILACOS CUSTOM WORKOUT

Hey there Basilios!  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!

FULL BODY FLEXIBILITY

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

Only do the wrist mobility on your knees!

WRIST WARM UP

Description: do 10 reps of each of the following exercises prior to each workout

FOUNDATION KATA

DAILY BACK MOBILITY

3 WAY CHILD'S POSE

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 3-5 reps each direction

FORWARD FOLD

Description: Stand with legs together and knees straight. Slowly fold forwards focusing on flexing from each segment of the spine.

Goal: 10 second holds x 3-5 reps 

WORKOUT 1

STALDER 2ND LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 3 rounds of 5 reps each side

PLANK PULL THROUGHS

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 3 rounds of 6 reps

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 8 reps each direction

CORE ROLLBACKS WITH ROTATION

Description: Roll your feet over your head like the video shows. Try to keep your legs together and knees straight.

Goal: 3 rounds of 6 reps each direction

WORKOUT 2

V-STAND 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 5 reps each leg

HANDSTAND WALL WALK UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 3-4 reps

SWEEP SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 8 reps each direction 

PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.

Goal: 3 rounds of 6 reps each side

WORKOUT 3

V UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal: 3 rounds of 8 reps

FROG STAND KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

Goal: 3 rounds of 5 reps

PLANCHE 1 FOOT TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.

Goal: 3 rounds of 6 reps each side

CHAIR SQUAT

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 8 reps each leg

FLEXIBILITY DAY

Goal: hold each stretch for 4 reps x 20 second holds

PANCAKE STRETCH

UPPER TRAP STRETCH

SPLIT PULSES

FIGURE 4 STRETCH