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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CARLOS YARBOROUGH CUSTOM WORKOUT

Hey there Carlos!  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 over number of reps always! Listen to your body!

FLEXIBILITY WARM UP

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

Only do the wrist mobility on your knees!

WORKOUT 1

FROG CRUNCHES

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down.

Goal: 4 round of 12 reps

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 4 rounds x 45 seconds

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 4 rounds of 10 reps per leg

PIKED ELBOW PUSH UPS

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands one arm at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 4 rounds of 5 push ups leading with each arm

RING TRICEP DIPS

Description: Start in a squatted position and 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: 4 rounds of 10 reps

WORKOUT 2

V-STAND 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.

Goal: 4 rounds of 8 reps each leg

V UP COMPRESSION HOLD

Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.

Goal: 4 rounds of 2 reps x 30 second holds

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*

Goal: 4 rounds of 10 reps

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 4 rounds of 6 reps each side

HANGING CRUNCH 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: 4 rounds of 8 reps each direction

WORKOUT 3

PYRAMID PUSH UPS

Description: Begin 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: 4 rounds of 8 push ups

STALDER PUSH UPS

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.

Goal: 4 rounds of 8 reps each side

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: 4 rounds of 8-10 pulses

PLANK CRUNCH SLIDES

Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.

Goal: 4 rounds of 10 reps

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 4 rounds of 8 reps each direction