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CALEB ENGEL CUSTOM WORKOUT

Hey there Caleb!  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!

DAY 1

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

SQUATTED BRIDGE TWIST

Description: Hold your glutes active throughout this move. You can twist in and out, but work to lessen the twist so you are working towards full standing to bridge.

Goal: 1 rounds of 10 reps

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

V-SCOOTS

Description: Focus on holding your core active to keep your feet from touching the floor.

Goal: 1 round of 20 scoots

BACK WALKOVER

Descriptions: OFF THE WALL

Goal: 10 walkovers from wall over, 10 reps in front of futon from pike to land into bridge.

STRADDLED LEVER ROWS

Description: Start hanging on rings or bar. You will then engage your core to bring your legs up into an open lever. You will then complete rows holding your hips elevated in the lever position.

Goal: 3 rounds of 8 reps 

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

FRONT AND BACK LEVER CRUNCHES

Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your knees to your chest without swinging. Keep shoulders engaged to support yourself at the shoulder joint.

Back lever work: START IN BAT HANG THEN FLEX HIPS INTO INVERTED L AND THEN BACK TO BAT

Goal: 4 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND TO STALDER DYNACOMBO

Description: Focus on core engagement and front of shoulder muscle activation to lift hips from the v-stand to stalder position

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

INTRO TO SPINDLES

Description: Follow this for a fun intro to spinning on your hands

Goal: 1 round of 8 reps per side 

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

DAY 2

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

SUPERMAN TO ELBOW PIKE

Description: This move starts laying on your stomach on the floor with arms above your head. You will then pull through your elbows to lift your shoulders are you engage your core to enter into a piked position. Once in the pike, you will slowly lower yourself back down into the flat position.

Goal: 4 Rounds, 8 reps.

Extra Notes: You might not hit 8 reps or all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE TWIST

Goal: 4 rounds 10 reps

FREERUN KATA LEVEL 1

Goal: 1 round, 3 reps

ROCK TO STALDER

Description: Engage your core by rocking backwards first, holding legs strong. Then using your momentum to assist, you lean forward and push strongly through your hands and arms to lift your bottom off the floor.

GOAL: 4 rounds of 10 reps

L CIRCLES

Description: Follow this for a fun intro to spinning on your hands

Goal: 1 round of 5 reps per side 

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

HOLLOW TO SUPERMAN ROLLS

Description: Focus on making your core roll you, now your arms or feet. 

Goal: 1 round of 15 reps per direction

DAY 3

SILKS LEVEL 2

Description: Level 2 silks kata.

Goal: 1 round of 2 reps 

Extra Notes:  You might not hit 2 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CHIN-UPS ON RINGS/SILKS

Goal: 3 ROUNDS OF 10 REPS PER SIDE

 

SKIN THE CATS

Description: Start in hanging. You will then engage your core to compress your knees to your chest as your hips lift to pass your entire body through your arms.

Goal: 3 round of 8 reps 

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

MUSCLE-UP TRANSITIONS

Description: Now you are working to tuck your feet under you to have a clean MU!

Goal: 4 rounds of 8 reps 

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER TRANSITION ON RINGS

Goal: 4 Rounds 5 reps

SINGLE LEG MIDDLE SPLITS

Description: Focus on keeping your hips in alignment with your knees to not cheat your stretch here

Goal: 1 round of 2 reps per side with 30 second holds per reps 

POWERMOVES LEVEL 1

Goal: 1 round of 3 reps

Extra Notes:  You might not hit 3 reps, 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: Do this with belly to wall, not back as seen here.

Goal: 1 round of 20 reps

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND ROLL-OUTS ROLLS

Description: Lean forward and bring hips over your shoulders. Then you will bend your elbows to begin roll. Be sure that you tuck your chin strongly so you don’t land on your neck and once you have rolled, you are to push up in the stalder to reset for another roll. DO NOT BEND YOUR KNEES!

Goal: 1 round of 10 reps

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

KATAS

NINJA STRENGTH LEVEL 4

Description: Follow along for upper body and core strength workout in hanging

Goal: 1 round of 2 reps 

Extra Notes:  You might not hit 2 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRAPS LEVEL 4

Description: This can be done using your rings, or in the straps with the rings removed.

Goal: 1 round of 2 reps 

Extra Notes:  You might not hit 2 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 4

REVERSE PRESS HANDSTAND

Description: You are working to lift your hips over your shoulders by contracting your core and keeping the core engaged throughout to not allow any arching to occur.

Goal: 1 round of 15 reps working to control your legs while holding hips over shoulders!

FLARES AROUND THE WORLD

Description: Beginning flares!

Goal: 1 round of 5 reps per side 

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

GLUTE WORK

Description: Do each of these moves for the prescribed time.

Goal: 4 rounds of 30 second holds per move with 10 sec rest between moves

BACKWARDS SWIPES

Description: Follow this for a fun intro to spinning on your hands

Goal: 1 round of 10 reps per side 

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

HANGING WIPERS

Description: In hanging you will engage your core to bring your feet to touch the bar between your hands allowing your hips to lift up and elevate. You will then hold that and rotate left and right.

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TRICEP DIPS WITH ELBOWS TIGHT

Description: 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: 1 round 20 reps

SINGLE LEG BRIDGE PUSH-UPS

Description: You will focus on pushing up fully allowing your back to relax as you push your shoulders forward towards your hands to open your shoulders without hinging at your lower back.

Goal: 1 round of 10 reps with 5 second holds per rep

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

PIKED HANDSTAND FEET LIFTS

Description: Focus to lift your feet off the raised surface by engaging your core to bring your hips over your shoulders and then squeezing your glutes strongly to lift legs.

Goal: 1 round of 20 reps

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!