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ISAAC WENTZ CUSTOM WORKOUT

Hey there Isaac!  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!

FLEXIBILITY WARM-UP

Description: Master warm-up from HQ to get you moving quickly!

Goal: 10 reps if reps, or 10 second holds if holds

HANGING SPLIT STRETCH

Description: Hang from a pull up bar or like surface. Raise one leg up to grab the bar with your foot. Attempt to straighten your raised leg to feel a hamstring stretch. Goal: 15 second holds x 2 reps each leg.

WALL BRIDGE WALK UP AND DOWN

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing. 

Goal: 5 attempts

DAY 1

HANDSTAND KATA LEVEL 4

Goal: 3 rounds of 1 rep

BLOCK WALK-OVERS

Description: Push up into a bridge with your feet on a block. This is to help you with walkovers for handstand kata work. Goal is to do this with feet together.

Goal: 3 rounds of 3 walk overs

PYRAMID PUSH-UPS

Description: Work this move to strengthen your triceps for handstand push-ups. Focus on keeping weight forward over your hands. 

Goal: 3 rounds of 10 reps.

FOOT HOLD PISTOL SQUATS

 

Goal: 3 rounds, 5 reps each leg.

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 8 reps maximize your gains. You got this!

WORKOUT 2

NINJA STRENGTH LEVEL 3 KATA

GOAL: 3 rounds, 2 reps per round

HANDSTAND PUSH UPS

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg. 

 Goal: 3 rounds of 3 reps each leg.

SWEEPS

 

Goal: 3 rounds of 5 reps

FRONT LEVER SCISSORS

Description: Begin this move in a tuck lever position. Hold that tuck lever position as you then extend 1 leg out at a time.

Goal: 3 rounds, 6 reps per leg

FLYING FROG

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 and extend your legs The goal is strengthening of your back/glutes.

Goal: 3 rounds 8 reps

WORKOUT 3

L CIRCLES

Goal:  3 rounds 3 circles in each direction

2 HANDED MEATHOOK

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another. 

Goal: 3 rounds of 5 reps each direction

SPINDLE SINGLE

Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination. 

Goal: 3 rounds of 1 min practice each direction.

1 ARM HANDSTAND KICK-UPS

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.  

Goal: 3 rounds of 3 reps each leg.

STALDER ROLLS

Description: Follow the video to do a stalder roll. Focus on lifting your hips as if heading into a handstand then roll out as shown here. 

Goal: 3 rounds of 6 reps.

DAY 4

FALSE GRIP PULL UP PULSES

Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse. (TIP: PUT TENNIS BALLS IN EACH HAND TO PRACTICE FALSE GRIP ON HIGH BAR) 

Goal: 3 rounds of 10 pulses

CRAB TRANSITIONS

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

Goal: 3 rounds of 3 reps each side

FROGSTAND TO HANDSTAND

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs and straighten arms into handstand. 

Goal: 3 rounds of 3-5 reps

CRUNCH TO OPEN LEVER

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Alternate between keeping knees to chest and bringing knees outside your elbows. 

Goal: 3 rounds of 8 reps each position

PISTOL SQUAT LOW FOOT HOLD

 

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.

 Goal: 3 rounds of 8 reps.