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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JAMES NOVAK CUSTOM WORKOUT

Hey there James!  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!

SPINAL FLEXIBILITY

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

DAILY HAMSTRING STRETCHING

Goal: 2 reps x 1 minute holds each stretch

PANCAKE STRETCH

HAMSTRING STRETCH

HAMSTRING STRETCH

WORKOUT 1

STALDER PUSH UPS

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. 

Goal: 3 rounds of 8 reps each side

PLANCHE CRUNCHES

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.

Goal: 3 rounds of 10 reps 

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 6 reps each direction

PLANK TO STALDER SLIDES

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.

Goal: 3 rounds of 8 reps

CROSSED ARM TRICEPS

Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your triceps to push up one at a time.

Goal: 3 rounds of 6 reps each arm

WORKOUT 2

V-STAND 0.25

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 3 rounds of 8 reps x 5 second holds

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: 3 rounds of 3 reps x 5 second holds

*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

SNAKE SQUAT

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: 3 rounds of 8 reps each direction

HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal: 3 rounds x 30 seconds

PLANCHED PLANK

Description: Hold a tall planched plank 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.

Goal: 3 rounds x 60 second holds

WORKOUT 3

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: 3 rounds of 6 reps

PYRAMID PUSH-UPS

Description: Begin with your feet on the FLOOR 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. 

Goal: 3 rounds of 8 push ups

BENT KNEE COMPRESSION HOLD

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression.

Goal: 3 rounds x 30 second holds

HIP IR SQUAT

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.

Goal: 3 rounds of 8 reps each side

STRADDLEBACKS ON FLOOR

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 3 rounds of 10 reps