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EMMANUEL PEREZ CUSTOM WORKOUT

Hey there Manny!  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 ~30 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!

FULL BODY FLEXIBILITY WORKOUT

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

Goal:  1 round of each move, 10 second holds per move

FOUNDATION KATA

WORKOUT 1

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

PIKE HANDSTAND LEG LIFTS

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 reps each leg

PYRAMID PUSH-UPS

Description: Begin with your feet on the FLOOR 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 8 push ups

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 3 rounds of 8 reps each side

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 10 reps each direction

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 5-8 negatives with at least 5 second lowering

Use bench to step up to starting position!

WORKOUT 2

SWEEP SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 8 reps each direction 

FROG STAND

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 inner thigh near your knees to lean against your elbows. 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 5 reps for as long as you can hold

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

HANGING HOLLOWBODY TO SUPERMANS

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 3 rounds of 5 reps each direction

STALDER 1 LEG PULSE

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 6 reps each side

PIKED 1 ARM PUSH UPS

Description: Begin with your body in a pike position on your elbows as the video shows. 1 arm at a time, push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 3 rounds of 5 reps each arm

SUPERMAN CIRCUIT

Description: Hold each of the following superman positions without letting legs drop in between positions..

Goal: 3 rounds x 15 second holds each position

WORKOUT 3

V UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal: 3 rounds of 10 reps

CHAIR SQUAT

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 3 rounds of 8 reps each side

TABLE TOP ROTATION

Description: This move begins in a pike. Rotate to 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 8 reps each side

PLANK TO PIKE SLIDES

Description: Start on your belly and in a forearm plank. Stop pulling with your elbows and maintain a 90 degree angle at your arm and stack your shoulder over your elbow as you pull into a pike position with your core engaged and legs straight.

Goal: 3 rounds 8 reps

Start in a forearm plank position!

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 8 reps

*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 1 round of 4 reps each leg x 30 second holds