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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHUCK CONNEALY CUSTOM WORKOUT

Hey there Chuck!  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!

FLEXIBILITY

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)

CALF STRETCHES

Description: These moves are specifically for stretching each muscle in the calf. Be sure to focus on the front leg as that is the one that is being stretched.

Goal: 1 Round, 6 reps per position per side with 10 second holds per rep

DAY 1

V-UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal: 3 Rounds, 15 reps

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!

STANDING ROTATIONS WITH LEGS WIDE

Description: Stand in front of your bench with legs on either side. You will then complete this move as shown in this example video.

Goal: 3 rounds of 8 reps per side.

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!

WEIGHTED HANGING

Goal: 3 rounds 90 seconds

SINGLE LEG HANDSTAND HOLDS

DESCRIPTION: Be sure that you are holding hollowbody throughout this movement to engage your core and not arch into your lower back.

Goal: 3 rounds of 5 reps per leg holding for a count of 5 each lift

Extra Notes:  You might not hit all 5 reps, 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 handstand position. You will then work push-ups in this position working to keep your elbows between directly next to your trunk and 45 degrees out to force the triceps to work.

Goal:  3 Rounds, 8 reps

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!

PIKED HANDSTAND WALK-INS AND HOLDS

DESCRIPTION: Start with feet on a raised surface. You will then walk your hands into a piked handstand position and hold that position for a count of 5 before walking back out to a plank position

Goal: 3 rounds 10 reps

V-STAND LEG PULSES

Description:  Start sitting with legs straight in front of you. You will position your hands slightly forward to your hips allowing your torso to flex. You will then contract your core to lift your legs. DO NOT BEND YOUR KNEES.

Goal:  3 Rounds, 15 reps per round

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

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it 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: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WEIGHTED HANGING

Goal: 3 rounds 90 s

SHOULDER STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 5-10

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders. 

Goal: 1 rounds of 15 reps.

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!

WEIGHTED V UPS WITH FEET ON BLOCK


Goal: 3 Rounds, 10 reps 
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TOE TAPS ON BLOCK

 

Goal: 3 rounds of 10 reps alternating

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!

PISTOL SINGLE LEG SQUATS ON STALL BAR

Description: Use your TRX strap and a wall to do this move. Goal is to work the hamstring on the straight leg while you work the range of motion on the bending leg.

Goal: 3 rounds 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!

SKIN THE CAT NEAR FLOOR

Description: Start on your rings where you are near the floor. The idea is to work your core to lift your legs while you work the range of motion at your shoulders. Be sure to only go as deep on the back as you shoulders allow (which may mean starting closer to the ground.)

Goal: 3 rounds of 5 reps

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

STRADDLE BACKS ON FLOOR

Goal: 3 rounds of 5 reps

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

DAY 3

NEEDLE KICKS

Description: Start in a lunge position with arms on ears. Be sure that you keep your hips in alignment with your surface (no rotation either way.) Go slow and control the movement by squeezing your glutes to produce the “kick” not using momentum. 

Goal: 3 rounds of 8 reps per leg.

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

WALL SPLITS

Description: Start in a plank position. You will then lift 1 leg up to place onto wall. From there you will walk your hands in working to open your hips by sliding the foot on the wall up as the leg on the ground stays there and works to push heel flat onto the ground. Once at the most open position where you have pushed your pelvis towards the wall as much as possible, you will then walk your hands back out to attain the plank position before repeating. 

**Work to complete this where your do not allow the lifted leg to touch the ground between reps.**

Goal: 3 Rounds, 8 reps per side 

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!

HANGING CRUNCH ROTATIONS

Goal: 3 rounds 5 rotations per direction

V-STAND HIP LIFTS

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

Goal: 3 rounds of 10 reps

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!

JUMP, ROLL BACK, STAND-UP

Description:  Start in standing. You will then jump, lower yourself to the floor through deep squatting, roll your body out to flat, then bring your legs up over your head (to the best of your ability), then lower the legs, roll your body forward to return to standing. This is 1 rep

Goal:  3 Rounds, 10 reps

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!

SQUAT TO STALDER

Description: This move starts in a squat position with hands on paralettes. You will stay forward keeping your elbows bent allowing your thighs to rest on your arms. From there you will work to hold your core engaged as you walk 1 leg forward at a time to lift in front of you. 

Goal: 3 rounds of 5 reps per leg

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

FROG STAND 1 LEG LIFTS

Description: This move starts by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. You will then work to hold your hips high as you balance on your hands to lift 1 leg off your triceps and back.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps each round or even all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG HOPS

Description: Notice that his chest is open and when he hops there is no rotation. You will push with both hands to help to lift best

Goal: 3 rounds of 4 reps per leg

Extra Notes: You might not hit 4 reps each round or even all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

KATAS

NINJA KATA LEVEL 1

Description: I want you to work this level kata to work on your shoulder endurance without causing pain.

Goal: 2-5 reps per day, 2 days per week

Extra Notes: You might not hit 2-5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!