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GINNY CUTLER CUSTOM WORKOUT

Hey there Ginny!  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 30-45 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!

MONTHLY:

1. Video of your current kata

2. Horse stance for hold – goal is 3 min then we will transition to Pistol Single Leg Squat training

3. Pull ups – goal is 10 negatives with at least 5 seconds of lowering. THEN we will transition to pull ups with a goal of 20 reps. 

4. Hollowbody hold – goal is 2 min then we will transition to V-stand work

5. Frog stand – goal is 1 min hold then we will transition to handstand holds

MASTER WARM UP

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

FIRST FOUNDATIONAL KATA

DROP AND DO MOVES

FROG STAND HOLDS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 reps for as long as you can hold. 

PIKE TO TABLE VALDEZ CORE

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: 5 rotations each side.

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 10 reps. 

BAT HANG

Description: This move begins with you holding onto your rings. Contract your core to pull your legs up and over your body. Try to keep your body as still and straight as possible. 

Goal: 1 hang for as long as you can

SCAPULAR REHAB WITH DUMBBELLS

RIGHT ARM ONLY

For all of these moves, you WILL NOT do with your left arm to try to correct the muscular imbalance

CLASP 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 need. ATTEMPT to weight bear mainly through your right arm (maybe use just a couple fingers with your left arm). Row yourself up into a modified clasp pull up.

Goal: 10 reps

1 ARM HANDSTAND PROGRESSION

Description: Kick up to a handstand. Straddle your legs then weight shift over your right arm as far as you can. Attempt to weight shift so far that you can unweight your left arm.

Goal: 5 weight shifts to the right

PIKE ELBOW TO HAND PUSH UP - RIGHT SIDE

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands leading with your right arm while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 10 push ups leading with right arm

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.

Goal: 10 reps turning over right arm only

DAY 1

- WALL ANGEL ARMS x 20 REPS -

ELBOWS TO KNEES V-UP

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.

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 and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 10 reps each direction 

GINNY - Remember to perform this with your butt near a wall

FROG TO ELBOW PLANCHE TRANSITION

Description: Begin in a frog stand position. Use your push up strength and extend your back and glutes to get your knees off your arms as he does in the video. The goal is strengthening of your back/glutes.

Goal: 3 rounds of 8 reps

L SIT TO BENT KNEE V-STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 5 reps

BRIDGE ON TOES

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your FEET.

Goal: 3 rounds of 3 reps. 

Ginny - Remember to do up on your toes like we did on zoom

DAY 2

HOLLOWBODY TO SUPERMAN ROLL

Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.

Goal: 3 rounds of 3 rolls each direction.

FROG WITH FEET ON WALL

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 1-2 reps for AS LONG AS YOU CAN HOLD IT

SKIN THE CAT

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 3 rounds of 5 reps

BENT KNEE CRAB

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 knees off the floor.

Goal: 3 rounds of 5 attempts each arm

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: 3 rounds of 3 reps each leg

PIRIFORMIS LUNGE

Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.

Goal: 3 rounds of 10 reps each leg.

STALDER ROLL

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

Goal: 3 rounds of 3 rolls.

DAY 3

- WALL ANGEL ARMS x 20 REPS -

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 3 Rounds, 10 reps per round. 

ROCK TO STALDER

Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.

Goal: 3 rounds of 8 reps

HANDSTAND STACKING - BELLY CLOSE TO WALL

Description: this move starts by walking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control. Switch legs. Come out of the handstand.

Goal: 3 rounds of 3 handstands

SEATED TRICEP DIPS

Description: Start in a squatted position and perform a full range tricep dip on rings. Lower yourself as far down as you can go.

Goal: 3 rounds of 10-12 reps

HORSE STANCE HOLDS

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 5 seconds.

Goal: 3 rounds of 1 squat for as long as you can hold it