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EVELIO MORALES CUSTOM PROGRAM

Hey there Evelio!  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 WARM UP

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 per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

HANDSTAND KATA - LEVEL 1

Descriptions: follow the video to perform the kata. Take 5-10 mins to practice the kata. Make sure you perform both sides.

SHOULDER REHAB

BANDED EXTERNAL ROTATION

Description: This move starts by your palm facing out holding onto a resistance band. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Externally rotate your shoulders to pull your hands apart from each other.

Goal: 3 rounds of 10 reps each side 

BANDED ABDUCTION

Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can.

Goal: 3 rounds of 10 reps

BANDED CHOPS

Description: Stand on one end of the resistance band. Hold the other end in both of your hands. Lift the band with straight arms up and diagonally across your body following it with your shoulders and head.

Goal: 3 rounds of 10 reps each side

SHOULDER RETRACTION

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.

Goal: 3 rounds of 10 reps

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.* Goal: 10 reps.

DAILY QUAD STRETCHING

WORKOUT 1

V STAND ROCKING

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up. 

Goal: 4 rounds of 2 V-stand holding and rocking for as long as you can

LEANING MUSCLE UP

Description: Start in talk plank position. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Goal: 4 rounds 10 reps 

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank. 

Goal: 4 rounds of 10 reps

BRIDGES

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 4 rounds of 3 bridges for as long as you can hold

*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

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: 4 rounds of 10 reps each direction

DAY 2

TRICEP FROG STAND KICKBACKS

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: 4 rounds of 2 reps x 30 second holds

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

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.

Goal: 4 rounds of 8 reps each direction 

STALDER SQUATS

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms. 

Goal: 4 rounds of 6 reps each side

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

 Goal: 4 rounds of 10 reps

PLANCHE 2ND FOOT TAPS

Description: Start on hands and knees with knees between your hands. You will then lean forward and use core to crunch your legs up to your chest. Maintaining that compression, hold 1 foot off the ground and tap the other foot off.

Goal: 4 rounds of 8 reps each side

REVERSE GRIP PUSH UPS

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. *Keep elbows close to side as much as possible to maximize triceps engagement.*

Goal: 4 rounds of 10 reps

DAY 3

FRONT LEVER CRUNCHES

Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from you chest WITHOUT letting your hips fall.

Goal: 4 rounds of 8 reps

STRADDLE BACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 4 rounds 8 reps

WALL V STAND WITH LEG LIFTS

Description: hold the V-stand compression with legs against the wall. Lift one leg off the wall at a time. 

Goal: 4 rounds of 10 reps each leg

TRICEP DIPS ON RINGS

Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

goal: 4 rounds 8 dips

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: 4 rounds of 8 reps each side

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight. 

Goal: 4 rounds of 5 attempts each arm