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CURT FACCHINO NEW CUSTOM WORKOUT

Hey there Curt!  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!

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 with 10 second holds if holds, 10 reps if reps

FIGURE HEAD STRETCH

Description: You can use your rings, or a door frame to work this move. You will keep arms straight as you push your chest forward to stretch your shoulders

Goal: 3 reps of 10-15 second holds

DAY 1

FROG STAND HOLD

Description: Get into a frog stand position and focus on holding your hips up through lower core engagement

Goal: 3 rounds of 1-minute holds

FIGURE 4 DIPS

Description: This will work your hip range of motion as you work your triceps. Focus on depth to stretch shoulder while building triceps strength

Goal: 3 Rounds, 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!

STANDING PANCAKE STRETCH

Description: You will start standing in front of your wall with feet slightly forward to the wall and legs straight. You will then lean forward working to touch the floor between your feet and eventually your elbows to floor between feet

Goal: 3 rounds of 5 reps, 20 second holds per rep with 10 second rest between reps

BRIDGE PUSH-UPS AT WALL

Description: Start with hands near wall. Push up into a bridge and shift so that forearm touches the wall

Goal: 3 rounds of 5 reps

DAY 2 (HOME WORKOUT)

L HIP LIFTS

Description: Sit in an L position with feet on raised surface (book or block). Then lift hips working lower core to lift hips to kiss your knees.

Goal: 3 rounds of 8 reps

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!

WALL HANDSTAND WALK-INS

Description: Walk up the wall into a handstand position working on holding your core active to work your shoulder strength.

Goal: 3 rounds of 8 reps

TUCK PLANCHE WITH FEET ON BLOCK

Description: Start in tuck planche position with feet on block. Stay leaning forward as you lift your knees to your chest to maximize your core compression

Goal: 3 Rounds, 3 reps of 10 second holds per rep

PIKED HANDSTAND CIRCLES

Description: Focus on holding hips over shoulders and hands through core engagement as you walk your body in circles.

Goal: 3 round 3 reps per direction

DAY 3 (HOME WORKOUT)

PULLOVER TO DIP TO FRONT ROLL TO LEVER

Description: Work on control to lower yourself evenly after you’ve completed the pull-over to be on top of the bar.

Goal: 3 rounds of 7 reps

STALDER HIP LIFTS

Description: Sit on your plyometric box. You will then engage your lower core to lift your knees and hips keeping knees high. You will then work to straighten legs keeping knees high

Goal: 3 rounds of 10 reps

STRADDLED LEVER ROWS

Description: This move will be done with bent knees to be sure that your core can hold your pelvis and you don’t arch your back. You will then row holding this position.

Goal: 3 Rounds, 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!

CONTROLLED HANDSTAND KICK-UPS

Description: Focus on stacking hips without arching your back. Can be done to wall to start

Goal: 3 rounds of 10 reps per side

BONUS MOVES

NINJA KATA 3

Description: This is your ninja kata!

Goal: 1 round 1-3 reps