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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

EDWARD DOCHERTY NEW CUSTOM PROGRAM

Hey there Edward!  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!

FLEXIBILITY TRAINING

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

WRIST WARM-UP

Description: Follow this video to work your wrists to strengthen and stretch them. 

Goal: 2 reps of this video

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

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!

DAY 1

PIKE TO TABLE WARM-UP TO PRE-BRIDGE TWIST

Description: Start in a pike position. You will then rotate to attain a table position working to keep the hips high throughout the turn to work your glutes and shoulder range of motion. 1 rep is pike to table to pike. 

The second video is the pre-bridge twist. Your goal is to use your glutes to keep your hips elevated to open your shoulders without any pain

Goal: 3 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DIVE PUSH-UPS

Description: Start in a pike plank position with 1 leg lifted behind you. You will then work to complete a pyramid push-up where your hips come forward and you lift your legs off the ground at the bottom of the push-up as seen in this demo video.

Goal: 3 rounds of 5 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDSHOLDS

Description: Start in a turtle shell with hands on the floor between legs. Lean forward with weight over hands.

Goal: 3 rounds of 30 second holds

Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

LUNGED BRIDGE REACHES

Description:  You will start this move in a lunge position with the back foot at the wall. You will then hold the lunge as you work your shoulder range of motion and hip range of motion to attain a partial bridge position working to touch the hands to the wall

Goal:  3 Rounds, 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND KICK-UPS

Description: Follow the video to practice kick ups. 

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NINJA KATA LEVEL 1

Description: This is the introductory kata for our hanging katas

Goal: 3 Rounds, 1 rep per round.

DAY 3

PIRIFORMIS LUNGES

Description: Lift your leg onto a table/raised surface as shown in this video. You will keep your knee at 90 degrees as you keep your knee in alignment with your hip and lean forward and complete small lunges as shown in this demo.

Goal: 3 rounds, 5 reps per leg

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

WALL HANDSTAND WALK-UPS

Description: Only walk up as high as you can safely walk down. DO NOT ARCH YOUR BACK!

Goal: 3 rounds of 5 reps 

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!

SWEEPS

Description: Follow this demo to start you into breakdancing movements. 

Goal: 3 Rounds of 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!

FROG SINGLE LEG LIFTS

Description: Lean forward with knees against triceps working to balance while engaging your core to stabilize your hips. You will then work to lift 1 leg at a time as shown in this demo video

Goal: 3 rounds, 5 reps per leg

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!

DAY 4

BRIDGE PUSH-UPS

Description: Push into a bridge position. Bend elbows and press back up.

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 3 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 in a squat and move thighs over triceps into a stalder.

Goal: 3 Rounds, 8 reps

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

HANDSTAND WALL PUSH-UPS TO YOGA BLOCKS

Description: Walk into the wall in a handstand with yoga blocks between your hands. You will then work to place your hands on the yoga blocks as seen in this video but keeping your BELLY AGAINST THE WALL 

Goal: 3 rounds of 3 reps per arm

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

CRAB SINGLE LEG LIFTS

Description: Start in a bent arm one hand balance. Bend legs and lift each leg off the ground.

Goal: 3 Rounds, 8 reps per side per round.

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BONUS MOVES

FOUNDATION KATA

Description: This is the introductory kata where you will link movements together to begin flowing through movements

Goal: 2 reps per day