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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRANT SEGURA CUSTOM WORKOUT

Hey there Brant!  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 WORKOUT

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move or 10 reps per move

WRIST MOBILITY WARM UP

Description: do 10 reps of each exercise prior to each workout

WORKOUT 1

L TO BENT KNEE V-STAND

Description: Work this move to engage your core maximally to support your development of a V-stand

Goal: 3 rounds of 8 reps

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 8 reps each leg

SQUATTED TRICEP DIPS

Description: Start in a squatted position and perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 3 rounds of 8 reps

PIKE HOLDS

Description: Make your core hold the compression more than your arms

Goal: 4 rounds of 30 second holds per round

WORKOUT 2

1 LEGGED BRIDGED ROWS

Description: Work on your pulling strength by holding your hips up in a table/hip bridge position holding onto rings with hands. You will then lift 1 leg, maintaining your pelvis position as you complete rows. Do this move by slowly counting to 7 as you lower down once you have rowed your body upwards.

Goal: 4 rounds of 5 per leg

FROG STAND - LEVEL 2

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: 4 rounds of 5 reps for as long as you can hold

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

STALDER ROLLS

Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.

Goal: 4 rounds of 5 rolls

LAYING L ROTATIONS

Description: Lay on the floor with legs up in the air. You will then allow your legs to rotate left and right working your core to lower and raise your legs without allowing your shoulders to lift off the floor.

Goal: 4 rounds of 8 reps each direction

WORKOUT 3

HANDSTAND HOLDS ON WALL

Description: Be in a handstand on the wall working to hold a hollow body shape as you are in the handstand

Goal: 4 rounds of 30 second holds per round

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: 4 rounds of 10 reps each direction.

PIKE PUSH UPS ON KNEES

Description: Start on your knees with your shoulders forward to your hands. You will then complete push-ups to focus on your triceps.

Goal: 4 rounds of 5-8 push ups

BRIDGE PUSH-UPS

Description: Start by pushing up into a table position being sure to lift your hips strongly to engage your glutes.

Goal: 4 rounds of 30 second holds per round

WORKOUT 4

PLANCHE PLANK POSITIONS

Description: Start in a plank position then shift your weight forward so that your shoulders are past your wrists while you hold a hollow body position

Goal: 4 rounds of 30 seconds each round

PLANCHE PUSH-UPS

Description: Begin in a planched plank with hollow back. Hold this position as you complete push-ups.

Goal: 4 rounds of 8 reps

STRADDLE BACKS ON FLOOR

Description: This move begins laying on the floor with legs wide in a straddled position. From there you will engage your core to lift your legs up and pull your pelvis off the floor.

Goal: 4 rounds of 8 reps

BABY STRETCH

Goal: 4 rounds of 30 second holds per round

WORKOUT 5

HANGING HOLLOW TO SUPERMAN HOLDS

Description: Follow this video as it will represent 1 rep

Goal: 4 rounds of 2 reps

HANGING PIKE UPS

Description: Lift as high as you can each rep

Goal: 4 rounds of 5 reps

STRADDLED HOLLOW HOLDS

Description: Focus on keeping your lower back on the floor

Goal: 4 rounds of 30 second holds per round

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: 1 round of 4 reps each leg x 30 second holds

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.