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BRYAN ARMSTRONG NEW CUSTOM WORKOUT

Hey there Bryan!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

MASTER WARM-UP

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

Goal:  1 round at start of workout for warm-up working 10 reps if reps or 10 second holds if holds

CERVICAL MOTIONS

Description: Follow along with this video for neck flexibility training.

Goal: 1 round at start of workout for warm-up 

MIDDLE SPLITS ON BLOCK

Description: This move is targeting your middle splits range of motion. Focus on not twisting at your pelvis as you reach for the floor in the line of your pelvis.

Goal: 20 reps per leg with warm-up

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, 4 reps each leg x 30 second holds

DAY 1

HANDSTAND KATA LEVEL 3

Description: 3 rounds of 1-2 attempts

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 5 reps

BRIDGE TWIST

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.

Goal: 3 rounds of 5 reps OR 3 rounds of 3 laps in your space

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 5 reps. 

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BACK CRUNCH LEVER

Description: Work a skin the cat, then open your legs to this position through glute engagement and back engagement. You will then hold this for a 3 second count

Goal: 3 rounds of 3 reps

ELBOW CARTWHEELS

Description: Start kneeling. Then complete this movement as shown in the demo. Work both sides to work core and shoulders for stronger cartwheels without momentum.

Goal: 3 rounds of 3 reps each side

SUPERMAN TO HOLLOWBODY TO V

Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.

Goal: 3 rounds of 8 reps.

DAY 2

FREE RUN KATA LEVEL 3

Description: 3 rounds of 1-2 attempts

SHOULDER AND BACK EXTENSION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 4 reps with 15 second holds

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up. 

Goal: 3 rounds of 8 push-ups

HANDSTAND HIP CIRCLES

Description: Walk up the wall into a handstand position. You will then complete circles to work your balance in handstand as well as your leg mobility to finish the circles.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

MEAT HOOKS

Description: Hanging on a pull-up bar or rings. Use your core to lift your legs to wrap them both around 1 arm. 

Goal: 3 rounds of 5 reps each direction

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

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

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

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: 10 reps of holding for as long as you can

DAY 3

NINJA KATA LEVEL 5

Description: 3 rounds of 1-2 attempts

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.

1 ARM HANDSTAND KICK-UPS

Description: This move will help strengthen your shoulders and core for future 1 arm handstands and wall spins.

Goal: 3 rounds of 5 reps per side

STRADDLE BACKS TO V STAND HOLD

Description: Keeping legs wide, use core to lift hips while legs go outside of arms. Then as you lower, bring the legs together and hold a v position, then repeat to the straddle position

V-STAND LEG LIFTS

Description: Focus on good triceps activation and shoulders down to lift hips as you work your core to lift 1 leg off the supportive surface at a time.

Goal: 3 rounds of 8 reps per side 

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SWEEPS BACKWARDS

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 3 rounds of 3 attempts each side

BONUS MOVE

FLYING FROG

Description: Begin in a frog stand position. Transition your arms into a straight are planche as you extend your back and glutes to get your knees off your arms.

Goal: 3 rounds of 5 reps

FRONT CRUNCH LEVER TO STRADDLE LEVER

Description: Perform straddle front lever negative until body is parallel to the ground. Holding hips at this level, bend and straighten the knees

Goal: 3 rounds of 5 reps

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

POWERMOVES KATA 2

Description: 3 rounds of 1-2 attempts