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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHAD LIPTON CUSTOM WORKOUT

Hey there Chad!  Here’s your UPDATED 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 ANYTIME, ANYWHERE 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

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FLYING FROG

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout

Goal: 3 rounds of 8 reps 

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!

HANDSTAND KATA LEVEL 1

Description: Here is your handstand kata to work on to progress to level 10 in handstand!

Goal: 3 rounds of 2 reps

Extra Notes: You might not hit 2 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!

L CIRCLES

Description: Work to hold your hips and feet up the whole time!

Goal: 3 rounds of 5 reps per direction

BRIDGE WALKOVERS

Description: This video shows Ethan first opening his shoulders for his bridge before completing the walkover. Your goal is to do this from as low of a surface as you can manage!

Goal: 3 rounds of 7 reps

DAY 2

MIDDLE SPLITS WITH BUTT AGAINST WALL

Description: You will focus on placing elbows on the ground between your feet.

Goal: 3 rounds of 30 second holds per round 

Extra Notes: You might not hit 30 seconds 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!

FRONT WALKOVERS

Description: Your goal is to kick your legs over and stand up.

Goal: 3 rounds of 5 reps

Extra Notes: You might not hit 30 steps 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 LEG RAISED LUNGES

Description: This move is to work your hip range of motion on 1 side as you work the strength in the glutes and quads of the other leg

Goal: 3 rounds of 10 reps per round

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!

STAND TO BRIDGE TO STAND

Description: Work your core and shoulder mobility to complete this move without the wall.

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!

HOLLOW, ELBOW TO KNEES, HOLLOW, V-UPS

Description: Work your core for solid V-stand control.

Goal: 3 rounds of 20 reps

Extra Notes: You might not hit 20 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!

DAY 3

FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

STRADDLED HOLLOWBODY HOLDS

Goal: 3 rounds of 60 second holds

Extra Notes: You might not hit 60 seconds 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!

NINJA STRENGTH KATA LEVEL 1

Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.

Goal:  3 Rounds of 2 reps

Extra Notes: You might not hit 2 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!

1 HANDED MEATHOOKS

Description: Follow along with this video

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!

BRONCOS

Description: Work this move for future hip lifting to eventually jump easily over blocks

Goal: 3 rounds of 15 reps

Extra Notes: You might not hit 15 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!

FRONT LEVER PULLS

Description: Follow this video to work your front levers from hanging

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!

DAY 4

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FREE RUN LEVEL 1

Description: This is the next step on your free-running journey! Keep up the good work

Goal: 3 rounds of 3 reps 

Extra Notes: You might not hit 3 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!

SPINDLE TO HANDSTAND CIRCLES

Description: Start by spinning with a spindle to help you kick up to a handstand. From there you will walk in circles to the best of your ability.

Goal: 3 rounds of 5 reps per 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!

FLARES

Description: Work both directions here with focus of hips high and legs as you through the actual flare!

Goal: 3 rounds of 5 reps per side 

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!

SPLITS ALL DIRECTIONS

Description: Work your front splits with the front leg on a raised surface and middle splits working to get to a leg iron cross.

Goal: 3 rounds of 30 second holds per split

Extra Notes: You might not hit 30 seconds 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!

DAY 5

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

KONGS

 

Goal: 3 Rounds, 15 reps

Extra Notes: You might not hit 15 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!

SWIPES

Description: Follow this video to work further into power moves control.

Goal: 3 rounds of 8 reps each 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!

CRAB TO WINDMILL

Description: Focus on hip control so that your feet don’t touch the floor to help you progress further into powermoves kata.

Goal: 3 rounds of 5 reps both directions

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!

FIGURE 4 SQUAT

Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.

Goal: 3 rounds of 10 reps per leg 

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!