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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ISAIAH SACRAMED CUSTOM WORKOUT

Hey there Isaiah!  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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY ANYTIME, ANYWHERE

HIP/ANKLE WARM-UP

SPINE FLEXIBILTY WARM UP

MASTER WARM UP

FOUNDATION KATA

TABLE TO VALDEZ

FIRE HYDRANT KICKS

HIP TWIST STRETCH

WORKOUT 1

SQUATTED HIP WALL CRUNCH

Description: Push your lower back into the floor and keep your core engaged like this throughout. Bend legs and crunch up to reach for feet.

Goal: 3 rounds of 10 reps.

1 FOOT DIVE PUSH UP

Description: Hold a tall planched pike as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow. Perform a push-up while keeping your elbows tucked into your sides. LIFT LEG!

Goal: 3 rounds of 8 push-ups

Progress to lifting one leg - BUT don't lose your hollowbody

BENT KNEE STRADDLED SUPERMANS

Description: This move begins in an elbow plank while maintaining a hollow body core. Lift using your glutes. Do not let your lower back arch.

Goal: 3 rounds 5 reps

REVERSE CRUNCH

Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.

Goal: 3 rounds of 10 reps

HORSE STANCE HOLDS

Goal: 3 rounds of 1 rep x 60 sec

KNEES OVER TOES SQUAT

Goal: 3 rounds of 5 reps

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds. Max out as many pull ups as you can do, followed by however many negatives you need to equal 10 reps.

A negative has at least 5 seconds of lowering.

FRONT SPLIT WITH ER

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 4 reps each leg

WORKOUT 2

WALL BRIDGE WALK DOWNS

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: 3 rounds of 2 attempts

HOLLOW LUNGE WALKS

Description: This move starts in turtle shell back in lunch position. Walk while performing move and maintain core and turtle shell.

Goal: 3 Rounds, 20 reps per round.

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

SWEEP SQUAT

Goal: 3 rounds of 8 reps each direction 

BENT KNEE V-STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 3 rounds of 5 reps with 10 second holds

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 rolls slow and controlled

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 2 reps each leg

WORKOUT 3

HANDSTAND STACKING

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 3 reps.

Starting bobbing your second foot off the wall

HANGING L EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 5 reps

TRICEP DIPS ON RINGS

Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 3 rounds of 8 reps

FRONT LEVER CRUNCH SCISSORS

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. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.

Goal: 3 rounds of 10 extensions each leg

SKIN THE CAT WITH FEET

Description: Go slow to begin. Core engaged throughout.

Goal: 3 rounds of 3 attempts.

SUPINE HAMSTRING STRETCH WITH STRAP

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 2 reps each leg x 30 second holds 

PULSE SPLITS

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your groin up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 4 reps with 15 seconds of pulsing

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds