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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRENT SCRIVNER 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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  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. Either 10 sec holds OR 10 reps of each.

WORKOUT 1

HANDSTAND KATA - LEVEL 2

Goal: 3 Rounds, 3 attempts

WARM UP FOR STALDER: MOBILITY LEG PULSES

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

Goal: 3 rounds of 5 lifts each leg.

STALDER STAND HOLDS

Description: Start in sitting 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 lift both legs up and off the ground by crunching your core.

Goal: 3 rounds of 5 reps x 5 second holds

KNEES OVER TOES SQUAT

Description: Follow Lee in the video and only lower as far as your knees comfortably can.

Goal: 3 rounds of 10 reps

FRONT LEVER CRUNCH SCISSORS

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.

Goal: 3 rounds of 10 extensions each leg

STRADDLED BRIDGE PUSH UPS

Description: Start in a full bridge position then place 1 leg onto the wall. You will then do “push-ups” holding your core and glutes active throughout to not allow the hips or back to drop. Complete all reps on 1 side before switching legs.

Goal: 3 Rounds of 5 reps each leg.

Please let me know how this feels on your shoulder

WORKOUT 2

NINJA STRENGTH KATA - LEVEL 2

Goal: 3 rounds of 3 reps

REVERSE PRESS TO FROG AND UP

Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.

Goal: 3 rounds of 3 reps

GLUTE ACTIVATION BEFORE CRAB

Description: Begin on your stomach with arms overhead. Bend your knees to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 1 rep with 30-60 sec hold

CRAB HOLDS - 1 HAND PULSES

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then extend both legs out behind you. Attempt to pulse your secondary arm off the ground.

Goal: 3 rounds of 5 pulses each arm

PIKE PUSH UPS - LIFTING 1 LEG UP NOW

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.

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 

PRESS TO REVERSE PRESS - BACK TO WALL

Goal: 3 rounds of 5 reps

WORKOUT 3

FROG TO PLANCHE

Description: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video. The goal is strengthening of your back/glutes.

FROG TO V STAND DYNACOMBO

Description: Begin in your V Stand. Using your core, pull your hips back and up into a frog stand with your knees on your elbows. Regain your balance and then pull back through into a V Stand.

Goal: 3 rounds of 4 reps each position

LEANING MUSCLE UP ON RINGS

Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Goal: 3 rounds of 10 reps

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 3 rounds of 10 reps each leg.

VALDEZ

Description: Start in a low squat with one arm up. Follow that arm up, back, and over with your eyes/head and allow your body to follow. Land in the same direction you began in.

Goal: 3 rounds of 5 reps each side.

SWITCH GRIPS

Description: Begin in a chin up (palms towards you) grip then attempt to keep your elbows at 90 deg while you change your grip to a pull up (palms away from you) grip.

Goal: 3 rounds of 5 switch grips