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BRENT MCCRORY CUSTOM WORKOUT

Hey there Brent!  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!

FOR YOUR BACK

As you ease back in to activity, remember IF IT HURTS, DON”T DO IT. Focus on stretches and core engagement. Do HIP FLEXOR STRETCH, HAMSTRING STRETCH, FIGURE 4 STRETCH AT WALL, LOWER CORE BENT KNEE LIFTS, LAT STRETCH

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing

MASTER WARM UP

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

HIP FLEXIBILITY

Description: Follow along with this video for a hip flexibility training.

WORKOUT 1

HUMAN FLAG TOE HOLD

Description: Start with hands as far apart as possible with both thumbs facing down. Lift top leg in the air as high as possible and hold x 30 seconds. Repeat on other side.

Goal: 3 rounds of 2 reps x 30 seconds each side

REVERSE PRESS HANDSTAND ON WALL

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds of 5 reps

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

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 10 reps each leg

HANGING L ROTATIONS

Description: Hanging on a pull-up bar or rings. Use your core to lift your legs into a L position with your knees as straight as you can keep them. You will then use your obliques to rotate your legs from one side to another.

Goal: 3 rounds of 5 reps each direction

BRIDGE WALL WALK OVER

Description: Push up into a bridge from the floor then walk your feet up to the wall. Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time. 

Goal: 3 rounds of 3 walk overs

HANGING HAMSTRING STRETCH

Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten both legs to feel a hamstring stretch.

Goal: 15 second holds x 4 reps each leg.

WORKOUT 2

BENT KNEE TO STRAIGHT KNEE V STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 3 rounds of 8 reps each leg.

FROG SINGLE LEG LIFT

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 5 reps per leg.

ASSISTED MUSCLE UP ON RINGS

Description: Position yourself under the rings with arms over head, hands in a false grip. Use your feet as lightly as possible as you perform a muscle up.

Goal: 3 rounds of 5 reps.

BENT KNEE CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both knees off the floor.

Goal: 5 rounds of 5 attempts each arm

FIGURE 4 AT WALL

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: 15 sec hold x 3 reps each leg.

WORKOUT 3

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

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 5-10 push-ups

SWITCH GRIPS

Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.

Goal: 3 rounds of 5 switch grips

MUSCLE UP NEGATIVES

Description: Pull as high as you can working to bring your chest to the bar each rep. Lower to a count of 5.

Goal: 3 rounds, 8 reps

LAT STRETCH

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 4 reps each direction.

WORKOUT 4

UNILATERAL MIDDLE SPLIT

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: 30 sec hold x 4 reps each leg.

STALDER LEG EXTENSIONS ON BLOCK

Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.

Goal: 3 rounds of 10 reps

FRONT LEVER CRUNCHES

Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from your chest WITHOUT letting your hips fall.

Goal: 3 rounds of 10 reps

SPINDLE

Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.

Goal: 3 rounds of 1 min practice each direction.

TRICEP DIPS

Description: Perform this move from your rings or pull up bar. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.

Goal: 3 rounds of 10 reps

SPLIT STRETCH

Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.

Goal: 30 sec holds x 3 reps each side  

BONUS MOVES

NINJA STRENGTH KATA LEVEL 2

Description: 3 rounds of 1-2 attempts

HANDSTAND KATA LEVEL 2

Description: 3 rounds of 1-2 attempts

FALSE GRIP ON RINGS

Description: Follow the video to learn how to do a false grip on rings. Practice pull ups using this grip.

Ultimate goal: 20 pull ups to nipple line.