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FRED SUE UPDATED CUSTOM WORKOUT

Hey there Fred!  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!

WARM-UP

WORK THIS ONCE THROUGH FOR 10 REPS IF REPS OR 10 SECOND HOLDS IF HOLDS TO WARM YOU UP FOR YOUR PROGRAM

WRIST WARM-UP

DAY 1

TUCK PLANCHE TO PIKED HANDSTAND

Goal: 3 rounds of 7 reps

Extra Notes: You might not hit 7 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANKED ARM CIRCLES

Description: Have your feet on a raised surface for this move (like your couch)

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PYRAMID PUSH-UPS

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TUCK PLANCHE HOLDS ON BARS

Description: This video shoes a future progression. ONLY HOLD THE STARTING POSITION!

Goal: 3 rounds of 30 second holds per round

PISTOL SQUAT TO RAISED SURFACE

Description: Squat to a chair with 1 foot focusing on controlling your hips throughout.

Goal: 3 rounds of 8 reps per side

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

1 ARM HANDSTAND PROGRESSIONS

Goal:  3 rounds of 3 reps per side

SWEEP SQUATS

Description: Focus on holding your core to help slide your leg

Goal: 3 Rounds, 8 reps per leg

Extra Notes: You might not hit 8 steps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND LEG LIFTS

Description: Get into frog without the wall near you. Work your core and shoulders to bring your weight over your hands and balance with no feet support

Goal: 3 rounds of 7 reps of lifting feet for max hold time

DIPS

Description: Work your dips with feet on the ground to lessen weight through arms to lessen elbow discomfort while you strengthen your triceps for future muscle-ups.

Goal: 3 rounds 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!

TUCK LEVER HOLD

Goal: 3 rounds, 10 second holds per round

DAY 3

L STAND SINGLE LEG LIFTS

Description: Focus on your core compression to lift hips and then work to lift 1 leg for future L stand holds

Goal: 3 rounds of 5 reps per leg

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

KONG WALKS

Goal: 3 rounds of 30 seconds 

STALDER HIP LIFT LEG EXTENSIONS ON BLOCK

Goal: 3 rounds of 10 reps

PULL-UPS

Description: Pull as high as you can working to get your chest above bar!

Goal: 3 rounds of 5 to 10 reps

Extra Notes: You might not hit 10, but always try to hit at least 5 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

Description: Focus on squeezing your glutes to lift hips high first, then push through arms

Goal: 3 rounds of 5 reps

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!