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JADELL FORD CUSTOM WORKOUT

Hey there Jadell!  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!

DAY 1

MASTER WARMUP

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

Goal:  1 round at start of workout for warm-up 10 second hold if holds, 10 reps if reps

FROG STAND HOLDS

Description: Start in a deep squat with hands flat on the floor and knees against elbows. You will then lean forward keeping your legs against your arms as you bend your elbows to work on balancing on your arms in the frog position.

Goal: 3 rounds of 30 second holds per round

Extra Notes: You might not hit 30 seconds 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!

TABLE TO VALDEZ CORE

Goal: 3 rounds of 10 reps per side

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!

SKIN THE CATS

Description: Work your core compression, shoulder range of motion and shoulder strength specifically to bring your legs between your hands so that your hips are pulled under the bar and through your arms. DO NOT LOWER AS LOW AS THE DEMO, INSTEAD PULL HIPS JUST PAST YOUR ARMS UNTIL YOUR SHOULDER RANGE OF MOTION INCREASES IN PROGRAM.

Goal: 3 rounds of 7 reps

Extra Notes: You might not hit 7 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!

FIGURE 4 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: 3 rounds of 5 reps per direction

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!

DAY 2

PIRIFORMIS LUNGES

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!

PYRAMID PUSH-UPS

Description: Start in a piked position with core engaged for a “turtle shell” back position. From there you will complete push-ups where your weight transitions forward and head touches the floor in front of the fingers. Keep elbows at about 45 degrees at most from your body.

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!

SWEEPS

Description: Get into a low squat with 1 leg out to the side and both hands on the floor. From there you will circle the straight leg that is out to the side as seen in this demo video!

Goal: 3 rounds of 10 reps per side per round

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!

HANGING PIKE-UPS

Description: Start in hanging. You will then engage your lower core to work to bring your feet to the bar between your hands. You will then lower your legs away from the bar as low as you can before you bring your legs back to the bar. DO NOT KIP.

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!

DRAGON SQUATS

Description: Use your book shelf/table/vertical pole to balance to lower yourself to the floor while you keep your heel flat with the opposite leg sliding behind you.

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!

DAY 3

FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

HANGING CRUNCH LEVER HOLDS

Description: You will start in hanging. You will then engage your core to bring your knees to your chest as you lift you hips up making your body parallel to the floor. Once there, you will hold for a count of 3 before lowering and repeating.
Goal: 3 Rounds, 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!

HANDSTAND KICKUPS

Description: Do this move starting with hands on the floor in a lunge position. Then you will kick ONLY as high as you can control your hips to work into a stacked handstand position. 

Goal: 3 rounds of 5 reps per side

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!

PIKE HOLDS

Description: Work your core by getting into this position and holding for max time.

Goal: 3 rounds of 30 seconds

Extra Notes: You might not hit 30 seconds 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!

HUMAN FLAG HOLDS

Goal: 3 rounds of 30 second holds twice per side

Extra Notes: 30 seconds every rep 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 4

WRIST WARMUP

Description: Work these moves to get your wrists really warm for today.

Goal: 1 round of 20 reps of each move 

V-STAND PROGRESSION

Description: Start by lifting your hips through strong contraction of your triceps with your core engaged for core compression working to “kiss your knees.” You will work to hold that compression for a count of 2 before lowering back to starting position to return to the hip lift position. 

Goal: 3 rounds of 12 reps

FLARES AROUND THE WORLD

Description: Work both directions here with focus of hips high and lessening the weight through your feet.

Goal: 3 rounds of 5 reps per side 

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!

SQUAT TO STALDER

Description: Work both directions here with focus of hips high and lessening the weight through your feet.

Goal: 3 rounds of 5 reps per side 

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!

HOLLOW HANDSTAND HOLDS

Description: Follow the video to train your handstand!

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!