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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JARED ROMEY CUSTOM WORKOUT

Hey there Jared!  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

FLEXIBILITY ANYTIME, ANYWHERE 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

FROG TO 1 LEG HANDSTAND

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 leg up off your elbow while you hold your balance.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 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!

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 10 rotations each side.

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

V-STAND HOLDS

Description: Work to hold the V-stand for as long as possible!

Goal: 3 rounds of max hold time

NINJA STRENGTH KATA LEVEL 1

Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.

Goal:  3 Rounds of 3 reps

Extra Notes: You might not hit 3 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!

PIRIFORMIS STRETCH

Goal: 3 rounds of 30 second holds per leg

Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PISTOL SINGLE LEG SQUATS

Description: Use your book shelf or table to balance to lower yourself to the floor while you keep your heel flat without your hips moving sideways at all.

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

REVERSE PRESS WALK-DOWNS

Description: This move can be done against a straight wall as well as a runged ladder. You will be sure that your hips are stacked over your shoulders and hands before controlling your feet down to the ground slowly.
Goal: 3 Rounds, 8 reps
Extra Notes: You might not hit 8 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!

FROG TO PLANCHE

Description: Start in a frog position balancing on both elbows. Once balanced you will squeeze your glutes and core to lift your legs off your elbows and return them back to your knees.

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 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!

CRAB TRANSITIONS

Description: Start by leaning forward on your knees bringing your hips towards 1 elbow that is bent under you. You will then lean forward balancing to bring your knees/legs up off the floor. Once balanced, you will work to transition yourself to the opposite elbow without allowing your knees to touch the ground.

Goal: 3 rounds of 5 reps both directions

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!

STALDER ROLLS

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!

DAY 4

MASTER WARM-UP

Goal: 1 round, 10 reps if reps, 10 second holds if holds

HUMAN FLAG TAPS

Goal: 3 rounds of 5 reps per side 

Extra Notes: You might not hit 1o 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!

PIKED WALL HANDSTAND HOLDS

Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over and then past your shoulders to open them up.

Goal: 3 rounds of 8 reps 

Extra Notes: You might not hit 8 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!

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!

DAY 5

FOUNDATION KATA

Goal: 3 rounds of 3 reps 

Extra Notes: You might not hit 3 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!

BRIDGE PUSH-UPS AGAINST WALL

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!

V-STAND TO PLANK TRANSITIONS

Description: Work your core compression and shoulder strength specifically to lift your hips to bring them back and forward without touching the floor.

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!

SQUAT TO STALDER TO PLANK

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!

HANDSTAND ROLL-OUTS

Description: Start by getting your shoulders very close to the wall, thank rounding your body to bring your hips away as you bend your elbows and tuck your head strongly.

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!