v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHAZZ POLIZZOTTO CUSTOM WORKOUT

Hey there Chazz!  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 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

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.

Goal: 5 rounds of 7 rolls

Extra Notes:  You might not hit 7 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER WORK ON BALL

Description: Emphasis on keeping your body forward with your hands flat on the ground while you squeeze your quads forcefully to lift the leg. 

Goal: 5 rounds of 8 reps per side

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PISTOL SINGLE LEG SQUAT ALTERNATIVE

Goal: 5 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE BACKS ON BAR

Description: Start hanging on a bar. You will then pull your legs up under the bar, on the outside of your arms so that they are straddling your arms with feet pointed back. You will then control yourself back down to a full hang before attempting for the next rep.

*Goal is to keep the legs straight and wide throughout the movement 

Goal: 5 rounds of 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

MIDDLE SPLITS ON A BLOCK

Description: Start by placing 1 leg onto a block while other leg remains under you (essentially you are in a middle split on 1 side.) You will then reach down to the ground.

Goal: 5 rounds of 10 reaches per side

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

RING PIKE-UPS

Description: Place feet into rings in a push-up position. You will then contract your core to bring your hips directly over your shoulders causing your body to be inverted with your legs straight out behind you. DO NOT WALK YOUR SHOULDERS/HANDS FORWARD.

Goal: 5 rounds of 15 reps

Extra Notes: You might not hit 15 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SKIN THE CAT

Description: Start hanging from rings. You will then contract your core and lats to pull your legs and invert yourself then lower your legs on the backside. Go as low as you can to work on shoulder range of motion and hold for a count of 5, then bring your legs back to the front and return to full hanging. 

*Start on rings, goal is to progress to a straight bar. 

Goal: 5 rounds of 7 reps.

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

PIRIFORMIS STRETCH

Description:  This move starts in standing.  You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

***Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.

Goal:  5 Rounds, 10-15 second holds per leg, per round

Extra Notes:  You might not hit 10-15 seconds every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND WALL WALK-UPS

Description: This move starts in a push-up position with feet near wall. You will then position feet onto the wall and “walk” your hands inwards as your feet walk up the wall maintaining a strong core as you move your legs and arms to keep the push-up/plank position. Walk your hands in as far as you can safely come down while keeping your core active.

*Each rep includes a clockwise and a counterclockwise rotation.

Goal: 4 Rounds, 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!

V STAND

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. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.

Goal: 5 rounds of 10 reps per leg
Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

MUSCLE UP PROGRESSION

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 
Goal: 5 Rounds, 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING FRONT LEVER PULLS

Description: Hanging on a pull-up bar or equivalent surface, lift your body so you start in an inverted position. Then lower yourself keeping your core engaged to return to a straight hanging position.

Goal: 5 rounds of 5 reps

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

PANCAKE STRETCH

Description:  Start in sitting with legs as wide as possible, arms straight at ears. You will then hinge at your hips working to bend forward and touch your hands (and eventually chest) to the floor. Be sure to keep your legs wide and work to truly hinge at your hips throughout

Goal: 5 rounds of 1 reps, 30 sec holds per rep

Extra Notes:  You might not hit 30 seconds every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NINJA STRENGTH LEVEL 2

Description: Follow the video to work on your upper body strength and range of motion.

Goals: 4 rounds of 1-2 reps per round

DAY 3

MASTER WARMUP

DESCRIPTION: Follow along for a great full-body warm-up.

SQUAT TO STALDER

Description: Start in a wide squat, work to get your hands flat on the ground with them behind the line of your feet. Then, you can work to move your feet forward to then forcefully contract your quads to lift the feet up in front of you

Goal: 5 rounds of 3 reps with 20-30 sec holds per rep

Extra Notes:  You might not hit 3 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FRONT LEVER CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, lift your body so your body is parallel with the ground with your knees tucked to chest. From there you will hold the body position as you “bicycle” your legs in and out.

Goal: 5 rounds of 5 reps per leg

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

PULL-OVERS

Description: Hanging on a pull-up bar or equivalent surface, lift your body so pull your hips above the bar and transition your upper body up so your entire body is on the opposite side of the bar.

Goal: 5 rounds of 5 reps

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

ELBOW CARTWHEELS

Description: Start on knees you will cartwheel to your forearms working your core to move your legs not momentum to push you over.

Goal: 5 rounds of 5 reps per side

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

STALDER ALTERNATIVE WITH POLE

Description: Sitting with a pole/vertical bar to assist to stabilize you, bend 1 leg in to allow hip range of motion and focus on core engagement. You will lift 1 leg at a time using your core to tilt your pelvis to lift the leg while your quadriceps stabilize the knee to fully straight.

Goal: 5 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

 

BRIDGE PUSH-UPS WITH FEET ON CHAIR

GOAL: 5 rounds of 10 push-ups