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HART WINTRAUB CUSTOM WORKOUT

Hey there Hart!  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!

FLEXIBILITY WORKOUT

Description: Do these stretches to get your body warmed up and ready to go! Choose 2-3 stretches for upper body and 2-3 stretches for lower body!

Goal: 10 seconds per move x 3-5 reps each

DAY 1

CRAB TRANSITIONS

Description: Start in a crab on 1 side. Using your core and glutes, lift your hips up and shift over to the other arm.

Goal: 4 rounds of 3 reps each side

SNAKE SQUATS

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.

Goal: 4 rounds of 8 reps each direction

V STAND ROCKING

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 4 rounds of 5-8 rocks

WALL SPLIT

Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.

Goal: 4 rounds of 3 reps per leg

FALSE GRIP MARCHING

Description: Grab bar using a false grip. Activate lats and pull shoulders down, then alternate marching your knees up.

Goal: 4 rounds of 8 reps each leg

STRADDLE FRONT LEVER

Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Keeping hollowbody position, slowly lower yourself down trying to stop in front lever position with legs straddled. Keeping hips in place, pulse legs up and down.

Goal: 4 rounds of 5 reps

HANDSTAND ROLL OUTS

Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

Goal: 4 rounds of 3 reps

DAY 2

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 4 rounds of 10 reps

FROG TO STALDER

Description: Start in a frog stand then lift knees off and pull through into a stalder.

Goal: 4 rounds of 5 

BRIDGES

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 4 rounds of 2 reps x 5 second holds

FREESTANDING REVERSE PRESS HANDSTAND

Description: Start by kicking up into a handstand. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 4 rounds of 5 reps

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 4 rounds of 8 reps each leg

MUSCLE UP ON TOES

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*

Goal: 4 rounds of 8 reps

REMEMBER: pull up past your chest and keep the rings in front of you on the way back down!

STRADDLEBACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 4 rounds of 8 reps

DAY 3

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 4 rounds of 6 reps each leg

STALDER HIP PULSES

Description: Start by lifting hip and legs off the ground into a stalder. Keeping feet off the floor, pulse hips up and behind you.

Goal: 4 rounds of 6-8 pulses

NEGATIVE FROG STAND

Description: Start in a handstand against the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.

Goal: 4 rounds of 3-5 reps

PLANCHE PLANK LEG LIFTS

Description: Start in planche plank position with 1 foot on a box and 1 foot on the ground. Keeping shoulders over your hands, lift your foot off the ground, tap the box, and put it back down.

Goal: 4 rounds of 8 reps each side

FREESTANDING HANDSTAND PUSH UPS

Description: Kick up into a freestanding handstand. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

Goal: 4 rounds of 1-5 reps

TOES TO BAR

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 4 rounds of 8 reps

PLANCHE OVER THE BAR

Description: Start by performing a pull over use core to pull legs over the bar. Keeping arms straight, lean forwards and lift hips up into planche position.

Goal: 4 rounds of 6 reps