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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

FELIPE PERES CUSTOM WORKOUT

Hey there Felipe!  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!

FLEXIBILITY ANYTIME ANYWHERE

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

WORKOUT 1

SPINDLE

Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.

Goal: 4 rounds of 1 min practice each direction

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: 4 rounds of 8 reps each direction

FRONT ROLL TO TUCK JUMP

Description: Follow the video and start off slow to remain safe.

Goal: 4 rounds of 8 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: 4 rounds of 12 reps

FORWARD SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 4 rounds of 4 sweeps per leg

WORKOUT 2

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 4 rounds of 1-3 reps

BACKWARDS SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 4 rounds of 4 reps each side

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 4 rounds of 10 reps per leg

STALDER ROLLS

Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.

Goal: 4 rounds of 4 rolls

SIDE PLANK ROTATIONS

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder.

Goal: 4 rounds of 8 reps per side

INTRO TO VALDEZ

Description: Start in a squatted position with 1 hand on the floor and 1 hand up overhead. Rotate your torso and place both hands on the ground while also lifting hips and kicking legs around.

Goal: 4 rounds of 5 reps per side

WORKOUT 3

CRUNCH CIRCLES

Description: Use your core to hold the compression of your knees up to your chest. Then lift your body onto your hands and walk your hands in a circle. The goal is to keep your legs from touching the ground for the full 360 degree turn.

Goal: 4 rounds of 5 reps each direction

KONG WALKS

Description: Start in a squatted position with hands on the floor. Reach forwards with arms and jump feet up in between hands.

Goal: 4 rounds of 10 reps

TABLE TOP CROSS BODY

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: 4 rounds of 8 reps each side

CRAB 1 KNEE LIFTS

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 one knee at a time keeping knees bent.

Goal: 4 rounds of 3 reps each leg on each arm

FLARE AROUND THE WORLD

Description: Move through each position as quickly as possible!

Goal: 4 rounds of 3 reps each direction