v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DANIEL FERREIRA CUSTOM WORKOUT

Hey there Daniel!  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!

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

BABY STRETCH

Description:  Do this move to work your hip mobility for splits and future press-handstand work

Goal:  20-30 second holds 2 reps max for a total time of 60 seconds

DAY 1

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.

Goal: 8 body rolls with 15 second holds

HANGING CRUNCHES

Description: Goal is to bring knees to chest working your core compression to the max.

Goal: 2 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!

1 Legged PYRAMID PUSH-UPS

Description: Start in a piked plank position. You will then complete push-ups working to keep weight through your hands as you engage your core to hold a turtle shell back throughout. Lift one leg while doing this.

Goal: 2 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DRAGON SQUATS

Description: Complete squats working to look like the woman in red shirt.

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOW TO SUPERMAN ROLLS

Description: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as your body rounds like the bottom of a boat. Crunch your knees to your elbows and roll over into a superman. Keep arms by ears and feet together.

Goal: 2 rounds of 60 second holds

Extra Notes: You might not hit 60 seconds every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

BUTTERFLY STRETCH

Description: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.

Goal: 1 round of 30 second holds per side.

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

V-SCOOTS

Description: This move starts sitting on the ground. You will then work to bring your knees tight to your chest and hold it there as you work to scoot forward as shown in this video. 

Goal: 2 Rounds, 15 scoots

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

SWEEP SQUATS

Description:  This move starts in standing. Walk the feet out. You will then squat down as low as you can tolerate keeping your chest up throughout and shift your weight to one side, bending the leg. Sweep the other leg in front and back. Repeat on other side.

Goal:  2 Rounds, 10 reps per round

Extra Notes:  You might not hit 8 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK OBLIQUE CIRCULAR CRUNCHES

Description: Start in an elbow plank. You will then engage your core to slide your feet inward to bring your knees to 1 elbow to engage your obliques then slide in a circular move to the other elbow before you slide back out to the elbow plank. Hold your pelvis tucked throughout to keep your “turtle shell” back to hold your core engaged. 

Goal:  2 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE SINGLE LEG LIFTS

Description: This move starts in a plank position working to hold a turtle shell back as you shift your weight forward over your hands. You will then hold 1 leg up without losing your turtle shell and hold for the prescribed time.

Goal: 2 Rounds, 5 reps per leg with 5 second holds per leg.

Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

FIGURE 4 STRETCH

Description: This move starts laying on the ground with 1 foot on the wall (that leg at 90 degrees at knees and hips.) From there you will cross the other leg so that your ankle is at the knee of the lifted leg on the wall. You will then push the crossed leg at the knee to work to open your hip. DO NOT ALLOW YOUR PELVIS TO ROTATE AS YOU DO THIS MOVEMENT.

 

Goal: 1 Round, with 30 second hold per side per round.

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

BRIDGE PUSH-UPS

Description: Start by pushing up into a bridge, focusing on pushing through your heels to transfer your weight to your hands as you get your feet together to touch each other.

Goal: 2 rounds of 8 reps 

Extra Notes:  You might not hit 8 reps every round or even do all 2 rounds, 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: Start by placing your hands between your feet with your feet wide. From there you will bend your elbows to allow your thighs to lean on your triceps. Once you have attained this position you will then work to shift to 1 side to lift the opposite leg.

Goal: 2 Rounds, 7 reps per side

Extra Notes: You might not hit 7 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND TOE TAPS

Description: Start with your feet on the wall in a piked handstand position. From there you will lift 1 leg above you holding your stacked hips over your shoulders and hands as you then lower and tap your foot on the floor before returning it to above your hips. 

Goal: 2 rounds of 10 reps per side

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!

REVERSE PRESS TO FROG

Description: Walk up the wall, stomach facing the wall. Then drag the toes down the wall into a frog stand.

Goal: 2 Rounds of 5 reps per side 

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