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GREG BELL NEW CUSTOM WORKOUT

Hey there Greg!  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!

MASTER WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout with 10 reps if reps and 10 second holds if holds

DAY 1

HANDSTAND WRIST TAPS

Description: Start in a pre-handstand position with legs straddled to shoulder width. You will then work your lower core and flexibility to complete the move as shown in this demo

Goal: 3 rounds of 8 reps of this whole sequence

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!

1 HANDED MEATHOOKS

Description: Follow along with this video

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!

PULLOVERS

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!

W SIT SQUATS

Description: Work your hips for this squat to open them as well as strengthen them 🙂

Goal: 3 Rounds, 10 reps per side

Extra Notes: You might not hit 109 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!

LUNGE TO HANDSTAND KICK-UP TO WALKING

Description: Work on getting into a handstand position then walking your hands forward. Force at least 1 hand movement forward each kick-up.

Goal: 3 Rounds, 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!

DAY 2

MUSCLE-UPS

Description:  Work this move on your rings or bar to progress into muscle-up training.

Goal:  3 rounds of 3 reps

SWIPES

Description: Follow this video to work further into power moves control.

Goal: 3 rounds of 8 reps each 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!

LEVER ROWS

Description: Hold your lever position as you row! You may have to start with knees bent for this one, but eventually will progress to straight legs as demonstrated in this video.

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!

FLEXIBLE PISTOL SQUATS

Description: Do this move with a jump box behind you to lower past your comfort squat position to increase hip and ankle range of motion

Goal: 3 rounds of 10 reps per leg 

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!

STALDER HIP LIFTS ON BLOCK

Description: Sit on a tall block as shown in the demo vid. You will engage your core to lift your hips and knees high and hold them there as you straighten your legs

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!

DAY 3

SPINDLES

Description: Work this move for dynamic handstand work

Goal: 3 rounds of 8 reps per direction 

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!

CHIN-UP TO HALF IRON CROSS ON RINGS

Description: Follow this video for your introduction towards iron cross. This video demonstrates in silks, we want you to do this using rings

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!

HANDSTAND PUSH-UPS

Description: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.

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!

TICK AND TOCK WORK ON RINGS

Description: Invert yourself working on squeezing your cheeks to hold your legs up and straight as you rotate them through obliques engagement for tick and tock on the rings.

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!

6 STEP FLARE WALKS

Description: Work both directions here with focus of core control and hip mobility

Goal: 3 rounds of 10 reps per direction

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!

BONUS

NINJA STRENGTH LEVEL 4

HANDSTAND KATA LEVEL 2

Description: Here is your handstand kata to work on to progress to level 10 in handstand!

Goal: 3 rounds of 3 reps

Extra Notes: You might not hit 3 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!