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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DYLAN ROYALE CUSTOM WORKOUT

Hey there Dylan!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training

WRIST WARM UP

Goal: 4 reps x 30 second holds each side 

NIGHTLY MOBILITY

C STAND

Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent. *Be sure to look down at your hands as you complete this move. 

Goal: 1 round of 5 reps per side.

ELBOW TO SPLIT ON WALL

Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.

Goal: 1 round 3 reps 20s hold

LUNGE TO NEEDLE KICK

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge. 

Goal: 1 round of 8 reps each leg.

HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

 Goal: 1 round of 15 reps each leg

HIP ABDUCTION FORWARD FOLD

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.

 Goal: 1 round of 15 sec holds x 4 reps each leg

WALL HOLLOWBACK

Goal: 1 round of 3 reps –  hold for 15 seconds

WORKOUT 1

STALDER PUSH UPS - 1 LEG LIFT

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core. 

Goal: 3 rounds of 10 push-ups each side

FROG STAND HOLDS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

 Goal: 3 rounds of 3 frog stands – hold as long as you can

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 8 reps each direction

PIKE HANDSTAND WALK IN + LEG LIFT

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal: 3 rounds of 5 attempts

V UPS WITH BLOCK

Description: This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep. *Focus to reach your hands to feet each attempt keeping the legs fully straight. 

Goal: 3 Rounds of 10 reps

WORKOUT 2

V-STAND - LEVEL 0.25

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 3 Rounds of 10 reps

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.* 

Goal: 3 rounds of 5 reps.

SNAKE SQUAT

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.

Goal: 3 rounds of 8 reps each direction

KNEELING HUMAN FLAG CRUNCHES

Goal: 3 rounds of 15 reps each direction

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position. 

Goal: 3 rounds of 1 rep each direction

WORKOUT 3

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop. 

Goal: 3 rounds 5 reps

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Goal: 3 rounds of 10 push ups.

Goal: 3 rounds of 8 push ups

TABLE TO VALDEZ CORE

Description: This move begins in table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

 Goal: 3 rounds of 5 rotations each side.

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 8 reps each leg

STALDER SQUATS

Description: Follow the video to do a stalder squat. You will work on simply getting into the squat position with elbows bent. Then working to engage your core to hold your pelvis above your elbows while your thighs stay on your triceps to fully engage your lower and deep core. 

Goal: 3 rounds of 20 second holds per round