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CHRISTOS KANTIRIS CUSTOM WORKOUT

Hey there Christos!  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!

SPINE FLEXIBILITY VIDEO

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, if reps: 5-10 reps per move for warm-up and cool down.

DAY 1

HANGING CRUNCHES

Description: This move starts in hanging. You will then engage your core to bring your knees tightly to your chest to “crunch” your core. Slowly lower your legs to keep yourself from swinging. 

Goal: 3 Rounds, 10 reps 

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!

GARGOYLE SQUATS

Description: Follow the foot positioning demonstrated in this video. You will then squat as low as you can keeping your back straight and core engaged. Once at full depth, you will take your elbows and push through them to open your hips before returning to standing.

Goal: 3 rounds of 10 reps

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!

ELBOW PLANK CRUNCHES

Description:  This move starts in an elbow plank with core engaged to cause a “turtle shell back” position. You will then work to slide your knees towards your chest without sticking your bottom high in the air to work on core compression and shoulder stability. Slide legs back out to the plank position without losing your core engagement.  

Goal:  3 Rounds, 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!

PYRAMID PUSH-UPS

Description:  Start in a piked plank position. You will engage your core to hold a turtle shell back as you complete push-ups allowing your shoulders and head to transfer forward to your fingers. Focus on holding your core tight with your pelvis rotated slightly backwards to keep a rounded posture to support your back.

Goal:  3 Rounds, 8 reps per round

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!

STALDER PUSH-UPS

Description:  This move starts sitting on the floor, legs wide w/1 hand between legs, other hand behind bottom. From there you will work to lift your hips throughs shoulder and core engagement.

Goal:  3 Rounds, 5 reps per leg

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 2

AROUND THE WORLD TABLE HOLDS

Description:  Push up into this starting position by squeezing your glutes strongly working on shoulder range of motion and glute strength. Once you are level at your pelvis, you will work to hold the pelvis there as you lift 1 leg or 1 arm at a time.

Goal:  3 rounds, 8 reps around the world per round

FROG STAND

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, 8 reps per leg per round

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!

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 8 reps each direction per round

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!

PIKED TRICEPS PUSH-UPS

Description: This move starts in an elbow plank with feet walked into a piked position. You will then push yourself up onto your hands, holding the piked position throughout. You will then lower back to starting position slowly. 

***DO THIS WITH FEET AGAINST WALL***

Goal: 3 Rounds, 10 reps each arm

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!

L TO BENT KNEE V-STAND

Description:  This move starts sitting on the ground, legs straight, feet pointed.  Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. You will then work your core further by sliding your knees into your chest before sliding them back out to the starting position.

Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal:  3 Rounds, 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!

SHORT DAY WORKOUT

HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves. Hold for a count of 5-10 then bring leg down and repeat on other side.

Goal: 3 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!

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 

Goal: 3 Rounds, 10 reps 

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!

FOUNDATION KATA

Description: Follow this video for an entry into katas as well as a well rounded, full body workout. 

Goal: 3 Rounds, 1-2 reps 

Extra Notes: You might not hit 1-2 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!