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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DAVID FIRMIN CUSTOM WORKOUT

Hey there David!  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)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

DAY 1

HANDSTAND KICK-UPS

Description: Start with hands on the floor in a lunge. You will then kick to lift legs with CONTROL to land back in starting position.

Goal: 3 Rounds, 5 reps per side

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!

V-SCOOTS

Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lift your legs into a v-stand (legs straight). You will then scoot forward working to hold the v-stand position as you scoot. Don’t let your feet touch the ground as you scoot.

Goal: 3 rounds, 15 scoots

BRIDGE ON WALL

Goal: 3 rounds of 3 reps.

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

STRADDLED V-UPS

Description: Work this move with your legs straddled instead of together and reach to the outside of 1 foot at a time with both hands.

Goal: 3 rounds of 10 reps per side

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

TUCK CRUNCH LEVER

Description: Lift your legs into a tuck position as shown in this demo.

Goal: 3 rounds of 5 reps, 5 sec holds per rep

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!

PIRIFORMIS LUNGES

Description: Work to touch the back knee to the floor each rep

Goal: 3 rounds of 10 reps per leg.

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!

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!

PRE HANDSTAND HOLDS

Description: Start standing with legs straddled. You will then shift your weight forward as you lift your hips using your core to increase weightbearing through your hands. Hold this position for prescribed time.

Goal: 3 rounds of 30 second holds twice with 10 sec rest between reps.

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

REVERSE PRESS

Description: Work to bring hips over shoulders for as long as possible

Goal: 3 rounds of 5 reps

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!

V-UPS WITH A BLOCK

Goal: 3 Rounds, 10 reps (1 rep is where you hand the block off to your feet then back to your hands.)


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!

PLANK TO V TO PLANK PULL-THROUGHS

Description: Work this move to improve your core strength and compression to be able to transition from a plank to a v and back again.

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 BAR

Description: Start in hanging from bar, or bar equivalent. You will then bring your knees tight to your chest and heels tight to butt. You will then pull your hips up and through your arms before slowly lowering back down to starting position.

Goal: 3 rounds of 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!

DAY 3

LUNGE TO HANDSTAND KICK-UPS

Description: Follow this video to work your ankle, pelvis, core and shoulder control. 

Goal: 3 rounds of 10 reps per leg.

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

PIKED HANDSTAND FEET LIFTS

Description: Start in a piked handstand position with feet on a raised surface. You will then work to stack your hips over your hands. Hold this position then you will work to hold the stack as you squeeze your glutes to lift your legs off the raised surface.

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!

PUSH UP TO LATS STRETCH

Description: Start in a legs open push-up position. You will then do a push-up then lean back to touch butt to heels without touching your knees to the floor.

Goal: 3 rounds of 15 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!

SQUAT TO STALDER

Description:  Start in an open hip, deep squat position. You will then place your hands on the floor (or on parallettes) between your feet working to get them as far back as possible so that your elbows bend and thighs rest on triceps. From there you will work to walk your feet forward to lift as shown in this demo.

Goal:  3 Rounds, 8 reps per leg

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 PIKE LIFTS

Description: Hanging from a bar or equivalent surface, you will engage your core to bring your toes to the bar with legs straight. 

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!

FROG STAND SINGLE LEG LIFTS

Description: This move starts by placing your hands on paralettes or dumb-bells 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 cause your feet to start lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement as you work to lift 1 leg.

Goal: 3 rounds of 5 reps per leg

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

BONUS MOVE

SWEEPS

Description: Work this move to work into break dancing movements and to work your hip range of motion

Goal: 1 rounds of 8 reps per leg

NINJA KATA LEVEL 3

Description: Your first ninja strength kata linking hanging moves together

Goal: 1 round of 2 reps

HANDSTAND KATA LEVEL 3

Description: Your first handstand kata linking hanging moves together

Goal: 1 round of 2 reps