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FRANS MARITZ CUSTOM WORKOUT

Hey there Frans!  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!

EVERY DAY SHOULDER STRENGTH

MASTER WARM-UP

Description: Follow along with this video for a full-body flexibility training 10 REPS OR 10 SECOND HOLDS PER MOVE

WORKOUT 1

NEGATIVE STRADDLE LEVER PULLS

Goal: 3 rounds of 5 reps

LUNGE TO HANDSTAND

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.

Goal: 3 rounds of 8 reps each leg.

PISTOL SINGLE LEG SQUAT

Description: Hold onto a doorway, squat rack, or other sturdy surface in front of you. Bring one leg up and extend your leg onto the surface to feel a good hamstring stretch. Perform a single leg squat as deep as you can go safely.

Goal: 3 rounds, 5 reps each leg.

ELBOW TO PIKE SLIDE WITH LEG LIFTS

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps

DIPS ON RINGS

Description: Work on your range of motion at shoulder as well as triceps strength. 

Goal: 3 rounds of 8 reps

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

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

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

WORKOUT 2

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 one leg at a time as the video shows.

Goal: 3 rounds of 8 reps each leg.

STRADDLE BRIDGE PUSH UPS

Description: Start in a full bridge position then place 1 leg onto the wall. You will then do “push-ups” holding your core and glutes active throughout to not allow the hips or back to drop. Complete all reps on 1 side before switching legs.

Goal: 3 Rounds, 10 reps each leg.

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. You will then work to shift your weight back and forth between the 2 sides. DO THIS MOVEMENT FACING A WALL TO MAXIMIZE YOUR GLUTES ENGAGEMENT.

Goal: 3 rounds of 8 reps each direction

FROG TO PRESS HANDSTAND

Description: Get into your frog stand. Maintain a forward lean with hips stacked over your hands and shoulders and then lift both legs up off the elbows and return with control. 

Goal: 3 rounds of 5 reps

FLYING FROG

Description: Start in a frog position. You will then work to lift your hips and straighten your arms to work to lift hips and straighten knees slightly. Don’t lose your core.

Goal: 3 rounds of 5 reps

ELBOW CRUNCH TO V UPS

Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.

Goal: 3 rounds of 10 reps.

BRONCOS

Description: Work this movement to work your core and shoulders for planche and press handstand control in a dynamic way.

Goal: 3 rounds of 10 reps

WORKOUT 3

FLARE AROUND THE WORLD HOLD

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

1 FOOT DIVE PUSH UPS

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.

Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.

SINGLE RING ROW

Description: Begin by holding a ring or like surface with both hands in a clasp grip. Support yourself with your legs as much as you needed. Row yourself up into a modified clasp pull up.

Goal: 3 rounds of 10 reps

PIKED PULL UP

Description: Complete pull-ups in a piked position. 

Goal: 3 rounds, 5 reps

V STAND TO STALDER TRANSITIONS

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: 3 rounds of 4 reps each position

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

BONUS MOVE

CRAB LIFTS

Description: Work to find the balance point and squeezing your glutes to lift your legs.

Goal: 3 rounds of 5 reps per leg

SWEEPS

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: 3 rounds of 6 sweeps per leg