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FELIX VEGA CUSTOM WORKOUT

Hey there Felix!  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!

MASTER WARM UP

Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.

WORKOUT 1

BENT KNEE TO STRAIGHT KNEE V STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand. 

Goal: 10 reps

SWEEP - 2 HANDS FORWARDS

Description: 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: 20 sweeps per leg

CRUNCH PLANCHE

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche.

Goal: 15 reps

WORKOUT 2

FROG STAND - 1 KNEE LIFT

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 10 reps per leg

SLOW FLARE AROUND THE WORLD

Goal: 5 reps each direction

PRESS HANDSTAND - FEET FROM BLOCK

Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.

Goal: 8 reps.

WORKOUT 3

1 LEG HUMAN PRETZEL

Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.

Goal: 10 reps each leg

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 15 reps each leg.

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: 5 reps per side

CRAB STAND - 1 HAND PULSES

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: 10 attempts each arm

WORKOUT 4

V STAND TO STALDER DYNACOMBO

Description: Start in a stalder with hips a feet off the ground. Using your core, pull hips up and pull legs through into and L stand. Use core to pull back out into a stalder.

Goal: 5 reps each position

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 8 reps

POWERMOVES LEVEL 1 KATA

Description: 5 attempts