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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JARED ROMEY CUSTOM PROGRAM

Hey there Jared!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve

MOBILITY PROGRAM

FLEXIBILITY WARM UP

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

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

WRIST WARM UP

DAY 1

L STAND TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds of 5 reps

FROG STANDS KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

 Goal: 3 rounds of 3 kickbacks

** hold frog stand for 20s**

STALDER PUSH UP 1 LEG PULSE HOLD

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. lift one leg

Goal: 3 rounds of 4 push-ups each side 10 S HOLDS

DAY 2

CRUNCH LEVER

Goal: 3 rounds 8 lifts

STRICT PULL UP (substitute with Overlap push up)

Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering. 

Goal: 3 rounds of 10 reps.

TABLE TO VALDEZ CORE

Description: This move begins in table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together. 

Goal: 3 rounds of 5 rotations each side.

DAY 3

WALL WALK UP STACKING

Description: Hold your core active as you do push-ups

Goal: 3 rounds of 5 reps

SQUAT TO STALDER

Description: Start in a horse stance squat. You will then position hands between legs then work to lift 1 leg out in front of you. 

Goal: 3 rounds of 8 reps per leg

TUCK PLANCHE TRICEP DIPS (substitute with reverse plank dips)

Description: Follow the video to perform a tuck planche transition to/from tricep dip. 

Goal: 3 rounds of 5 reps.

BONUS

SINGLE LEG BRIDGE

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.

Goal: 3 rounds of 5 reps per leg