v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DAVID JENKINS 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

PLANCHE PUSH-UPS

Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.

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!

L TO BENT KNEE V-STAND

Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips as you engage your core to bring your knees to your chest holding this position before your “kick” your legs back out to the starting position.

Goal: 3 rounds, 10 reps

BRIDGE PUSH-UPS TO WALL

Description: Push up into a bridge as shown here to work your shoulders and glutes without over-working your back

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!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.

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!

HANGING L EXTENSIONS

Description: Lift your legs by bringing your knees tight to your chest in hanging. You will then hold that crunch as you straighten your knees out to an L position.

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!

DAY 2

PIKE HOLDS

Description: Hold a pike position with hands on calves. Remember to point your toes.

Goal: 3 RoundS, 15 seconds

SWEEP SQUATS

Description: Step feet apart. Squat and shift weight while bending the leg. Sweep free leg out in front and then back.

Goal: 3 rounds of 15 reps per side.

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!

PYRAMID PUSH-UPS

Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.

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!

SPIDERS

Description: Start in a plank with feet on a raised surface. You will then work to bring your knee to the same side elbow as you complete a push-up drawing your leg forward through core engagement before you push back to the top of the push-up and return the foot to the raised surface. Repeat on opposite side.

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!

SQUAT TO STALDER

Description: Start in a horse stance squat. You will then place your hands on the floor between your legs working to move them as far behind you as you keep the hands flat on the floor. Once your hands are back far enough, you will hold your core active as you stay leaning forward placing your thighs on your triceps as you work to lift a leg out in front of you.

Goal: 3 rounds of 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!

DAY 3

WALL MIDDLE SPLITS WITH BUTT TO WALL

Description:  Start in a shoulder width (or slightly wider) standing middle split with butt to wall. You will then work to bend forward as demonstrated here to eventually get your elbows to the floor.

Goal:  3 Rounds, 30 second holds per round if warm, or 15 pulses per round if cold

CRANE TO WARRIOR

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!

HANDSTAND WALL WALK-UPS

Description: Start in a piked position with feet next to wall. You will then walk your hands in towards the wall and feet will travel up the wall.

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 ELBOW PLANK SINGLE LEG KICKS

Description: You will start in a piked elbow plank position. You will then lift 1 leg up behind you maintaining your core engagement to hold a turtle shell back. You will then bring the lifted leg to your chest by crunching your core bringing knee to chest before your use your glutes to lift your leg back out behind you.

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!

FROG STAND TO PLANK

Description: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to kick your feet back to land in a plank position.

Goal: 3 rounds of 8 kickbacks w/3 second hold of the frog position

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

DAY 4

STRADDLE BACKS ON FLOOR

Description: This move starts by lying on your back with legs straddled. Use your core to bring legs up over head. Point toes and keep legs straight.

Goal: 1 round, 25 reps

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

STRAIGHT LEG OBLIQUE LIFTS

Description: This move starts by lying on your back with legs together. Move legs side to side while keeping lower back on ground.

Goal: 1 round, 15 reps per side

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

HOLLOW SUPERMAN HOLDS

Description: This move starts by lying on your back with legs together and elevated and arms up by your ears. Hollow your body so that your lower back is on the ground.

Goal: 1 round, 30 seconds

Extra Notes: You might not hit all 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

FOUNDATION KATA

Goal: 4 reps as you can