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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CALEB MARTIN CUSTOM WORKOUT

Hey there Caleb!  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 ~30-45 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!

EVERY DAY: UPPER TRAP STRETCH

Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the oppposite direction then tilt your nose down towards the floor.

Goal: 15 sec holds x 4 reps each side.

NECK FLEXIBILITY MOVEMENTS

WORKOUT 1 - SHORTER DAY

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: Stand on step, 5# DB, 3 reps of 30 sec

FROG STAND 1 LEG PULSE

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: 2 rounds of 5 reps per leg

HANGING L ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 2 rounds of 10 reps each direction

CRUNCH SQUATS

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

Goal: 2 rounds of 10 reps 

V STAND - LEVEL 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 5 reps of one leg before switching legs.

Goal: 2 rounds of 3 reps each leg (1 rep = 5 pulses)

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 2 rounds of 10 negatives with at least 5 second lowering

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 2 reps of 30 sec holds each leg

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 2 reps x 30 second holds

SHOULDER FLEXION 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.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 3 reps with 15 sec holds

WORKOUT 2 - LONGER DAY

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 2 Rounds, 5 reps. 

OVERLAP PUSH UPS

Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands.

Goals: 2 rounds of 10 reps

PIKE PUSH-UPS

Description: Begin with your feet on the FLOOR 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: 2 rounds of 10 push ups

MUSCLE UP ON TOES

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*

Goal: 2 rounds of 5 reps

STALDER 1 LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then 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 the leg between your hands up and off the ground by crunching your core.

Goal: 2 rounds of 8 reps each side

PISTOL SQUAT TO BOX

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: 2 rounds of 5-8 reps each leg

HANDSTAND STACKING

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 2 rounds of 5 reps each leg x 5 second holds

Start bouncing your second foot off the wall!

HANGING L EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 2 rounds of 8 reps

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor. 

Goals: 30 second holds x 3 reps

Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know. 

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 2 reps each arm with 30 sec holds