v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CORY CUSTOM PROGRAM

Hey there CORY!  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!

MOBILITY PROGRAM

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

Only do the wrist mobility on your knees!

DAY 1

FALSE GRIP PULL UPS

Description: false grip position and maintain this position while pulling up on rings

Goal: 3 rounds 10 pull ups

CARTWHEEL

 

Goal: 3 rounds of 4 attempts each direction

PLANCHE FLY

Description: Begin in a crunch planche with your elbows straight. Place your knees on the back of your triceps. Extend at your hips to lift your knees off your triceps. If you are unable to lift and hold the open planche, perform knee lifts landing your knees back on your triceps every rep. 

Goal: 3 rounds of 5 reps.

 

DAY 2

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress! 

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

FRONT SWEEPS

 

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

 Goal: 3 rounds Practice 5 sweeps per leg

MUSCLE UP ON TOES AND RINGS

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. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.* 

Goal: 3 Rounds, 10 reps

DAY 3

VALDEZ

Description:start in a crouched position bring both arms toward the floor and lift your core and pelvis up above your head, land with both feet together as you rotate your body to face the starting position 

Goal:3 rounds 5 in each direction 

HANDSTAND PUSH UPS

Description: Get into a handstand on the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up. 

* DO THESE STACKED*

GOAL: 3 rounds of 1 handstand with 5-10 push-ups

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight. 

Goal: 3 rounds of 5 attempts each arm