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BRIAN TRIMBORN CUSTOM PROGRAM

Hey there Brian!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

MOBILITY PROGRAM

FIGURE 4 AGAINST 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:3 rounds 15 sec hold x 3 reps each leg.

FLEXIBILITY WARM UP

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

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

N SIT SWTICH

NINJA STRENGTH KATA LEVEL 2


DAY 1

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: 3-5 attempts total

CRAB TRANSITIONS

Description: Begin in one arm crab balance. Raise hips to transfer weight over to other elbow. 

Goal: 3 rounds of 5 transitions

V SCOOTS

Description: Begin in a bent knee v-stand. Push through your arms and scoot your hips forward.

Goal: 3 rounds 10 reps

STALDER 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

BENT KNEE PLANCHE

Description: Follow the video to work planche. The goal is to be able to hold the position while lifting both feet.

Goal: 3 rounds of 6 reps.

1 FOOT DIVE PUSH UP

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.

Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.


DAY 2

BENT KNEE TO STRAIGHT LEG STRADDLE LEVER

KEEP YOUR HIPS UP HIGH

Goal: 3 rounds of 5 reps 5 second holds  

FROG STAND LEG LIFTS ON WALL

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a 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 3 reps per leg.

GARGOYLE SQUAT

Description: Follow the video for a deep stretch and hip opening squat. 

Goal: 3 rounds of 10 reps each leg.

STALDER KICKBACKS

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 and kick back into a plank.

Goal: 3 rounds of 8 reps each side

FROG TO V-STAND

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to transition knees to elbows. Then lower down into V-Stand.

Goal: 3 rounds of 3 reps


DAY 3

FULL V STAND

Goal: 3 rounds of 5 reps to fatigue 

PULL UP PULSES

Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.

Goal: 3 rounds of 10 pulses

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.

1 LEG SQUAT LOW FOOT HOLD

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides. 

Goal: 3 rounds of 10 reps each leg. 

TOES TO HANDS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 3 rounds of 10 reps


DAY 4

HAMSTRING CURL

Description: Start by laying on your back with a sweatshirt/slider under your shoulders. Bend your knees and place your feet onto the ground. You will then push your body away from your feet by straightening your knees. Once you have done that you will activate your hamstrings to give a strong pull to bring your hips back to your feet causing your body to slide on the ground.

 Goal: 3 rounds of 20 reps. 

HAMSTRING ISOMETRIC HOLD (NO VIDEO)

Description: sit with your knees bent to 90 degrees with your heel pushing into a surface. Push as hard as you can to activate your hamstring without moving. 

Goal: 3 rounds 30 s holds

GLUTE THRUSTS

Description: This move starts on your stomach with your legs slightly separated. Bend both of your knees and put the inside of your feet together. Squeeze your glutes and lift your thighs up off the floor.

 Goal: 3 rounds of 10 reps.

GLUTE PULSES (WITH BAND)

Goal: 3 rounds 30 s pulses per leg

ROUNDED BACK WALL SITS

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.

 Goal: 3 Rounds 3 reps with 30 second holds per rep

HIP BRIDGE MARCHING

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs. 

Goal: 3 Rounds, 10 reps per side, per round