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CHRIS BAXTER NEW CUSTOM WORKOUT

Hey there Chris!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

MASTER WARM-UP

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

FIGURE HEAD STRETCH

Description: Complete this daily to work on your shoulder range of motion

Goal: Complete 5 reps with 5 second holds per rep

DAY 1

PULL UP HOLD

Description: Pull as high as you can and hold for the prescribed amount of time

Goal: 1 Round, 6 reps of 10 second holds 

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

TUCK PLANCHE WITH FEET ON YOGA BLOCKS

Description: Work this move to work your arm strength and core compression.

Goal: 1 round, 6 reps with 10 second hold per rep

SINGLE LEG BRIDGES

Description: Push up into a bridge. You will then work to transition weight towards your hands to lift 1 leg.

Goal: 1 round of 15 reps per leg

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!

PLANK TO PIKE LEG CIRCLES

Description: Start in a plank position with legs together. You will then work to pike your hips up as you slide your feet forward. To return to the plank position, you will open your legs as if there is something your legs are circling around. Focus on not sagging when you return to the plank from the pike.

Goal: 1 round of 25 reps

Extra Notes:  You might not hit all 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SPINDLES

Description: Work this move to begin your journey into rotational movements in handstands and power movements!

Goal: 1 round of 15 reps per side

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!

DAY 2

TUCK LEVER HOLDS

Description: Engage your core to lift your hips so that your body is level with the ground with knees tight to chest. Work your core and lats to hold this position.

Goal: 1 Round, 5 reps of 3-5 second holds per rep

CRAB TO WINDMILL

Description: Follow this video to work into break dancing moves to work your core and shoulder strength as well as hip range of motion.

Goal: 1 round of 10 reps per side

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

HS PUSHUPS

Description: Note: do this belly to wall. 

Goal: 1 round of 20 reps

Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

6 STEP FLARE WALKS

Description: Work this for a full body workout!

Goal: 1 round of 20 reps per side

Extra Notes:  You might not hit all 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANG GLIDES OVER THE BLOCK

Description: Focus on starting in a horse stance position and keeping legs straight as you roll over the block as shown in this demo. Use your core to hold your legs high!

Goal: 1 round of 15 reps per side

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

DAY 3

FLEXIBLE PISTOL SQUATS

Description: Do this move in front of your box

Goal: 1 round of 25 reps per leg.

Extra Notes:  You might not hit all 25 reps, 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 to maximize your core and shoulder strength for kongs and vaulting movements

Goal: 1 Round, 25 reps

Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANK ROLL DOWNS W/FEET ON YOGA BALL

Description: You will start in a plank position with feet on a yoga ball. You will then roll down working to roll ball to thighs as you hold your core active.

Goal: 1 round of 20

Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

LUNGE TO HANDSTAND KICK-UPS TO WALKING

Description:  Focus on control and giving a good kick to lift your legs up over your head. Once you are up work to move hands forward to walk.

Goal:  1 Round, 15 reps per side

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!

INTRO VALDEZ

Description: Follow along to this video to work your first flipping movement
Goal: 1 round of 10 reps per direction
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 4

HOLDS WORKOUT
DO EACH MOVE FOR 1 MINUTE OF HOLDS, 2 ROUNDS

FROG STAND

V-STAND

HORSE STANCE WITH ARM CIRCLES

PLANCHE PLANK

CRAB (30 SECONDS PER SIDE)

BRIDGE

BONUS MOVES

HANDSTAND KATA LEVEL 2

Goal: 1 round 1-2 times per round

FREE-RUN LEVEL 1

Goal: 1 round of 2-3 reps