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CHAD LIPTON CUSTOM WORKOUT

Hey there Chad!  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!

FLEXIBILITY WARM UP

Description: Do these stretches to get your body warmed up and ready to go!

Do they wrist mobility on KNEES ONLY!

HANDSTAND KATA - LEVEL 1

DAILY SHOULDER STRENGTH

WORKOUT 1

PLANCHE 2ND FOOT TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.

Goal: 3 rounds of 8 reps each side

FROG STAND 1 LEG LIFT

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 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 rounds of 5 reps per leg

CURTSY SQUATS

Description: Hold onto a door frame in front of you. Perform a curtsey lunge as the video shows. Focus on keeping your pelvis pointed forward.

Goal: 3 rounds of 10 reps each leg

V STAND ROCKING

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 3 rounds of 8 rocks

ELEVATED MOUNTAIN CLIMBERS

Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.

Goal: 3 rounds of 8 reps each side

WORKOUT 2

WALL V STAND

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

Goal: 3 rounds of 6 reps each leg

PISTOL SQUAT WITH POLE

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 8 reps each leg

HANDSTAND KICK UPS

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

 Goal: 3 rounds of 3 reps each leg

ELEVATED BRIDGE PUSH UPS

Description: Start in a full bridge position then place BOTH legs onto the wall. You will then do “push-ups” holding your core and glutes active throughout to not allow the hips or back to drop. 

Goal: 3 rounds of 5 reps

Put BOTH feet up on an elevated surface

WORKOUT 3

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds of 3-5 reps

BENT KNEE V STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 3 rounds of 3 reps x 5 second holds

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface 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: 3 rounds of 8 reps

BRIDGE AROUND THE WORLD

Description: Start lying on your back then push up to a bridge position. Slow and controlled, alternate between lifting each arm and each leg off the floor.

Goal: 3 rounds of 4 reps each limb

WORKOUT 4

HANDSTAND BLOCK TAPS

Description: Place two blocks between where your hands fall in a handstand. Perform a handstand wall walk up WITH YOUR STOMACH TOWARDS THE WALL. Keep your core tight to not allow an arch in your lower back. With control, weight shift and tap the block with one hand then weight shift the opposite direction and tap the other block with your other hand.

Goal: 3 rounds of 5 taps each hand

Do these with your STOMACH to the wall!

ELBOW 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: 3 rounds of 12 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: 3 rounds of 5 reps each side

HANDSTAND ROLL OUTS

Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

Goal: 3 rounds of 3 roll outs