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FLORIAN FLEISCHMAN CUSTOM WORKOUT

Hey there Florian!  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!

DAILY

WRIST WARM-UP

Description:  Follow along with this video for a full wrist ROM training

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 reps per move

MASTER WARM-UP

Description:  Follow along with this video for a full body warm-up

Goal:  1 round at start of workout for warm-up

FIGURE HEAD

Description: Do this move with arms on pull-up bar

Goal:  5 reps of 20 second holds

DAY 1

FRONT LEVER NEGATIVES

Description: Work your core to lower your body (feet, hips and torso) together as 1.

Goal: 1 round of 10 reps 

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND SPLIT HOLDS

Description: Focus on being in a piked position with heels at wall. You will then lift 1 leg up and hold that position to work your shoulder strength in an open position.

Goal: 1 round of 3 reps per leg with 30 second holds per rep.

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

PRE HANDSTAND HOLDS

Description: Get into a straddled handstand position as seen here. You will then engage your core to lift your hips up over your shoulders to eventually hover your feet off the ground

Goal: 1 round of 1 minute hold with 20 second rest x2 reps

Extra Notes:  You might not hit 1 min reach rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK PIKE-UPS

Description: Start in an elbow plank with feet able to slide. You will then use your core to slide your feet forward into a piked position. You will then hold the pike as you lift 1 leg up behind you. Repeat with other leg then slowly lower back out to the elbow plank position. 

Goal: 1 round of 15 reps per leg

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FRONT LEVER PULLS

Description: Start in hanging. You will then tuck your legs as tightly to your chest then lifting your hips up so that your back is parallel to the ground, not momentum. 

Goal: 1 round of 15 reps.

Extra Notes:  You might not hit 10 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND AT WALL HOLDS

Description: Don’t worry about lifting a leg, instead hold this position w/feet on the wall.

Goal: 1 round of 3 reps, 30 second holds

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

DAY 2

NINJA STRENGTH LEVEL 3

Description: Run through this kata for your next level of progress into ninja strength training.

Goal: 1 Round, 2 reps 

Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HIP ROTATIONAL CORE

Description: Complete this move with a chair between legs working to rotate your pelvis while legs remain straight. Use your core to move/twist your pelvis. 

Goal:  1 Round, 20 reps per side

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SWEEPS

Description: Work this move to work your hips range of motion and coordination for introduction into powermovements.

Goal: 1 round of 10 reps per direction.

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

WEIGHTED V UPS WITH FEET ON BLOCK

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

Goal: 1 round of 30 reps

Extra Notes:  You might not hit 30 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED TOE TAPS (FEET ON TABLE)

Description: Start with feet on a raised surface in a piked position. You will then hold this position as you lift 1 leg over your body using your glutes to lift your leg up over your hips. HOLD YOUR CORE ACTIVE THROUGHOUT AND DO NOT ARCH YOUR BACK! You will then tap your foot down to the floor working on holding your stack as long as you can without arching your back.

Goal: 1 round of 15 reps per leg

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

SINGLE LEG LOTUS

Description: Focus on holding the bent knee in alignment with the hip while you lean forward to open your back hip as well.

Goal: 1 round of 3 reps with 30 second holds per rep

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

HANDSTAND TO TUCK BACK TO HANDSTAND

Description: Walk up the wall into a handstand position. You will then tuck your legs as seen in this video, but instead of lowering as she does, you will squeeze your glutes to return to the top of the handstand.

Goal: 1 round of 10 reps.

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

FIGURE 4 SQUAT

Description: Cross 1 leg across so that the ankle leans against the opposite leg’s knee. You will then lower yourself while you hold onto a vertical surface.

Goal: 1 round of 20 reps per side

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

C-STAND

Description: Begin on your elbow as shown in the video near a wall. You will then kick your feet up to the wall working to open your shoulders. **BE SURE TO LOOK AT YOUR HANDS ONCE YOUR FEET ARE ON THE WALL**

Goal: 1 round of 3 reps with 20 second holds per rep

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

KNEELING TO MUSCLE-UP

Description: Start in kneeling under your rings with rings above shoulders (try to have arms fully extended.) You will then pull strongly through your arms bringing your body up, keeping your feet on the ground to allow the transition from pull-up to dip to occur when feet are still on the ground. 

Goal: 1 round of 10 reps 

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

BRIDGE PUSH-UPS AT WALL

Description: Focus on pushing your shoulders and forearms into the wall by pushing through your feet.

Goal: 1 round of 15 reps 

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

PULL-UP PULSES

Description: Hanging on a pull-up bar or equivalent surface, jump/pull to the top of your pull-up and complete pulses at the top of your pull-up to work the range of motion for full pull-up to progress to muscle-ups

Goal: 1 round of 15 pulses.