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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JARED BROWN CUSTOM WORKOUT

Hey there Jared!  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

WRIST REHAB

WRIST WARM UP

SWITCH GRIPS

Description : activate your core and transition from chin up grip to pull up grip. 

Goal: 3 rounds 1 0 alternating

NINJA STRENGTH KATA

LEVEL 2 HANDSTAND KATA

FIGURE 4 SQUAT STAND

Goal: hold for 1 min

WORKOUT 1

ROCK TO STALDER

Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.

Goal: 3 rounds of 8 reps

PLANCHE KNEES ON ELBOWS

Description: Begin in a crunch planche with your elbows straight. Place your knees on the back of your triceps. 

Goal: 3 rounds of 8 reps.

MEATHOOK WIPERS

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 elevate your hips and rotate your legs from one side to another.

 Goal: 3 rounds of 5 reps each direction

BENT KNEE TO STRAIGHT KNEE V STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows. 

Goal: 3 rounds of 8 reps each leg.

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. 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: 3 rounds of 1 handstand with 5-10 push-ups

HORSESTANCE HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 20 seconds. Goal: 3 rounds of 4 reps

WORKOUT 2

L 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: 3 rounds of 30s of rocking

**HOLD FOR 2 SECONDS AT THE TOP WITH EACH SWING**

BRIDGE WEIGHT SHIFTS

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: 5 rounds of 5 reps. *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

REVERSE PRESS TO FROG AND UP

Description: Perform a handstand wall walk up with your belly towards 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: 3 rounds of 3 reps

HANGING PIKE LIFTS

Description: Start by hanging from the bar with legs hanging straight. Keeping core tight, lift toes up to bar and back down to starting position. 

Goal: 3 rounds of 10 reps

SMALL MANNA LIFTS

Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.

Goal: 3 rounds of 5 reps

FREE STANDING HANDSTAND

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.

** move your base of support under your legs**

WORKOUT 3

ELBOW PLANK OBLIQUE

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towaards one elbow to get an oblique crunch. 

Goal: 3 rounds of 5 reps each side.

FLARE AROUND THE WORLDS

 

Description: 5 second holds per position. 

Goal: 3 rounds of 1 rep each direction

HANDSTAND STACKING AGAINST WALL WITH ROLL OUT

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs. 

Description:Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll. 

Goal: 3 rounds 5 attempts 3 kicks per leg while on the wall

SHIFT 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 5 reps each direction

OPEN CRUNCH LEVER HOLD

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

HOLLOW TO SUPERMAN ROLL

Description: Follow this video for core and back work 

Goal: 3 rounds of 8 reps per direction.