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DAVID MCNULTY WORKOUT

Hey there David!  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!

DAY 1

HANDSTAND WORK OFF BLOCK

Goal: 2 rounds of 5 hops per leg

Extra Notes:  You might not hit 5 hops 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!

NEEDLE KICKS

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!

TABLE CROSS BODY CRUNCHES

Description: Start in a table position. From there you will lift your hips ensuring your glutes are fully active to keep your pelvis up. You will then lift 1 leg and the opposite hand to touch in the middle over your core, keeping your glutes active to not wobble your hips while you core contracts to bring your arm and leg together.

Goal: 4 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BENT TO STRAIGHT LEG V-STAND

Description: Start sitting on the floor with hands by your hips. You will then forcefully contract your triceps to lift your bottom with knees tucked to your chest to attain a bent knee V-stand position. Once there, you will work to straighten each leg, 1 at a time, to attain a full V position. 

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. **Focus to get your heel to touch your butt on each rep and each side.

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE WITH SINGLE LEG LIFTS

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, 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: This move starts in a push-up position with feet near wall. You will then position feet onto the wall and “walk” your hands inwards as your feet walk up the wall maintaining a strong core as you move your legs and arms to keep the push-up/plank position. Walk your hands in as far as you can safely come down while keeping your core active.

*Be sure to stack your hips over your shoulders before you lift a leg away from the wall.

Goal: 4 Rounds, 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG TO PLANK

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

Description: Follow along for a full body mobility training. For warm up if reps do 5 reps, if holds do 10 sec holds. For cool-down do 10 reps if reps and 30 sec holds if holds.

Goal: 1 round for warm-up and 1 round for cool down

PIKED PUSH-UPS

Description: This move can be done with feet on raised surface or on the floor in a piked position.

Goal: 4 Rounds, 10 reps per round

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ADAPTED STALDER

DESCRIPTION: Lift the leg between the hands once you have lifted your butt.

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL HANDSTAND TO PLANCHE

DESCRIPTION: Walk up to handstand position being sure that you are not too close to allow you to work into a planche position

Goal: 1 round 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!

HANDSTAND KATA LEVEL 1

It’s ok to work the bridge twist against the wall

Goal: 1 round, 2 reps per round.

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

BODY ROLLS

Goal: 4 rounds of 7 reps

Extra Notes:  You might not hit 7 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW SUPPORT PLANCHE

**Be sure that you keep thinking to hold your hips up high to stabilize yourself.

Goal: 4 rounds of 2 reps with long holds (work to hold for as long as you can).

Extra Notes:  You might not hit 2 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

1 HANDED HANDSTAND KICK-UPS

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, 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: This move starts with hands on the floor legs open as a partial split, working to bring your feet in line with the palms of your hands. You will then lean forward putting weight on your hands while contracting your core to lift your hips upwards to invert pulling your hips over your shoulders to work to lifting your feet off the ground. 

Goal: 4 Rounds, 1 rep with 30 sec hold

Extra Notes: You might not hit 30 seconds every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PRE-BRIDGE TWIST WORK

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE HIP LIFTS

Be sure to lift using your core, keeping your knees close to your chest. You will then work to lift your feet off the ground and hold the hips and body up without dropping.

Goal: 4 rounds of 3 reps

Extra Notes:  You might not hit 3 reps every round or even do all 4 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

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HAMSTRING/HIP STRETCH

Goal: 4 rounds of 30 sec holds per leg

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

C-STAND

Goal: 4 rounds of 5 reps with 5 sec holds per rep

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Goal: 4 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!