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BILLY SEW CUSTOM WORKOUT

Hey there Billy!  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. Goal is 10 reps if reps or 10 second holds if holds for warm-up

STALDER SQUATS FOR HIP OPENING

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms

WORKOUT 1

STALDER HIP LIFTS WITH LEG EXTENSION

Description: Start in sitting on a bench. You will then engage your core to lift your hip with knees bent. From there you will straighten your knees and bent them as shown

Goal: 3 rounds of 10 reps

CRUNCH PLANCHE HOLDS FEET ON BLOCK

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. Lift both feet off the ground at the same time holding the crunch planche.

Goal: 3 rounds of 3 reps with 10 sec hold per rep

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.

FROG STAND LEG LIFTS

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 and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 10 reps per leg.

HANDSTAND WALL WALK-UPS

Description: Start in a plank position with feet near wall. You will then walk yourself in as your feet slide up the wall to attain a handstand position. Focus on control and not letting your back arch.

Goal: 3 rounds of 3 reps.

WORKOUT 2

L STAND ROCKS

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* You will then work to rock your hips to progress towards a V-stand

Goal: 3 rounds of 10 rocks

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 3 reps

SWEEP SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then bring the straight leg in front of you as seen in this demo video.

Goal: 3 rounds of 8 reps each direction

SUPERMAN TO V UP ROLLS

Description: This move starts by laying on your stomach holding a slider or light item. You will then roll to your back as you work to lift into a v-up position. As you do this you will hand off the item you are holding with your hand to the opposite as your bottom. Then roll again the same direction to return to superman position to hand the item off the to original hand. 

Goal: 3 Rounds, 10 reps per direction.

PLANCHE PLANK HOPS

Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.

Goal: 3 rounds of 5 reps each side

WORKOUT 3

SWIPE TURNS

Description: Work this move to work your shoulders and core and glutes for future power movement progressions

Goal: 3 rounds 10 reps per side

SWEEPS

Description: Work this movement to increase your hip mobility working into dynamic movements.

 Goal: 3 rounds of 5 reps per side

MANNA LIFTS

Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.

Goal: 3 rounds of 5 reps

N SIT SWITCH

Goal: 3 rounds of 8 reps each side

HANGING PIKE LIFT

 

Goal: 3 rounds of 5 reps 

BONUS MOVE

BRIDGE PUSH-UPS

 

Goal: 3 rounds of 5 reps 

KATAS

HANDSTAND KATA LEVEL 3

Goal: 1-3 reps daily

NINJA STRENGTH KATA LEVEL 3

Goal: 1-3 reps daily