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CHRISTIAN PEREZ CUSTOM WORKOUT

Hey there Christian!  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 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. 

Goal: 8 rolls

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

HIP BRIDGE MARCHING

Description: Start laying on your back with knees bent, feet flat on the floor. You will then contract your core to cause your pelvis to tilt and lift up into a hip bridge. DO NOT ARCH YOUR BACK! From there you will squeeze your glutes strongly to hold your pelvis level so that you can begin lifting 1 leg at a time for marching.

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 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!

PRE-BRIDGE TWISTS

Description: This move starts in an elbow plank position. You will then rotate your hips being sure to contract your booty to keep your hips lifted while you then rotate your shoulders to work on stretching the arm still on the ground. 

Goal: 4 rounds of 8 reps per side, per round

Extra Notes:  You might not hit 8 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!

PLANCHE HIP LIFTS

Description: Start on hands and knees with knees between your hands. You will then contract your core to bring your knees to your chest. Focus more on the core compression over how high you are lifting your hips.

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 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!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, It is all about the control. 

Goal: 4 rounds of 8 reps per leg

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!

MIDDLE SPLITS ON A BLOCK

Description: This move starts by placing 1 leg on a raised surface (like the box in the video) keeping the leg on the ground perpendicular to the ground. You will then lean forward reaching at an angle to the ground keeping your trunk in the middle of your pelvis/hips. You will lean forward allowing your back to round slightly.

Goal: 4 rounds of 10 reps per leg

Extra Notes: You might not hit 10 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!

SKIN THE CATS

Description: This move starts hanging from a bar or bar equivalent (including rings). You will then bring your knees to your chest and pull your hips up allowing your hips to pass through your arms to work hips backwards to open the shoulders. You will then lower yourself back to starting position ensuring that your core slowly lowers you to the original hanging position.

Goal: 4 rounds of 8 reps

Extra Notes: You might not hit 8 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 LEG LIFTS

Description: You are to lift the legs by contracting your core to tile your pelvis up and back while keeping your arms straight.

Goal: 4 rounds of 10 reps

Extra Notes: You might not hit 10 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 PULLING LEG TO CHEST

Description: this is the goal.

Goal: 1 round of 8 reps per leg

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

DAY 2

MASTER WARM-UP

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

Goal:  1 round at start of workout for warm-up 

PIRIFORMIS STRETCH AGAINST THE WALL

DESCRIPTION: This move starts by laying on your back with one leg bent to 90-90 and foot flat on the wall. You will then cross the other leg with the ankle at the knee of the 90-90 leg. You will then push the crossed-leg’s knee towards the wall, not allowing the pelvis to lift or rotate. Repeat on opposite side

Goal: 1 round of 3 reps per side w/15 sec holds per rep

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

V-STAND PROGRESSION

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. Do 10 reps of one leg before switching legs. 

Goal: 4 Rounds, 8 reps per leg, per round.

Extra Notes: You might not hit 8 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!

CORE PULL INS

Description:  This move starts in a plank position with core engaged causing a “turtle shell” back position. From there you will slide your knees in working to bring them between your arms. Once you have brought the knees in, you will then squeeze your glutes to return to the plank position without arching your back or sagging your plank

Goal:  4 Rounds, 15 reps

Extra Notes:  You might not hit 15 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!

SNAKE SQUATS

Description: Start in a wide squat. You will then shift fully to 1 side ensuring that your knee, foot and hips are in alignment with each other working to get your bottom to your heel. You will then shift to the other side. 

Goal:  4 Rounds, 10 reps per side per round

Extra Notes:  You might not hit 10 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!

HANDSTAND WALL WALK-UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching. 

Goal: 4 rounds of 4 reps.

Extra Notes:  You might not hit 4 reps per round, or even complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND PUSH-UPS

Description: This move starts in a tall plank position with your feet on raised surface. As you walk your hands backwards towards your feet piking your hips. You will then complete push-ups once you attain the piked position being sure that your head stays in alignment with your trunk, arms bending at about 45 degrees from body. 

Goal: 4 rounds of 10 reps.

Extra Notes:  You might not hit 10 reps per round, or even complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING LEVER WORK

Description: This move starts in a hanging position from a bar, or bar equivalent. You will then engage your core to round your back into a “hollow-body” position. You will then lift your hips working towards a lever position using your lats to help lift your body. 

Goal: 4 rounds of 4 reps.

Extra Notes:  You might not hit 4 reps per round, or even complete 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 CORE COMPRESSIONS

Description: Be sure to use your core to hold your knees to your chest and the arms are only there to help with balance. 

Goal: 4 rounds of 8 reps per leg.

Extra Notes:  You might not hit 8 reps per round, or even complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOW BODY ROCKS

Description: Engage your core to lift your legs and arms focusing on ensuring that your lower back is against the ground. 

Goal: 1 round of 30 rocks.

Extra Notes:  You might not hit 30 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!