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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JASON CEPEDES NEW CUSTOM WORKOUT

Hey there Jason!  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!

MASTER WARM-UP

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

DAY 1

WORKOUT 1

HOLLOW TO TUCK TO HOLLOW TO V-UP

Description: Follow this video for a great core workout. Your torso and legs should lift at the same time to meet in the middle

Goal: 3 rounds of 10 reps (1 rep is hollow through to v-up)

HANDSTAND WALL WALK-INS

Description: Start in a plank with feet touching a wall. You will then lift your feet onto the wall and walk yourself in towards the wall while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

 Goal: 3 rounds of 5 reps.

WORKOUT 2

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 3 rounds of 5 reps each leg

CONTROLLED HANDSTAND KICK-UPS

Description: Only kick as high as you can control yourself to start in lunge and end in lunge.

Goal: 3 rounds of 5 reps per side

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

WORKOUT 3

KNEELING TO MUSCLE-UPS

Description: Work this movement to get your muscle-ups. 

Goal: 3 rounds of 5 reps

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round, 4 reps each leg x 30 second holds 

DAY 2

WORKOUT 1

V SCOOTS

Description: Focus on holding your knees tight to chest and then lift your hips up to scoot forward.

Goal: 3 rounds 20 scoots

BRIDGE PUSH-UPS FEET ON STEP

Description: Start lying on your back with your feet on a raised surface then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. 

 Goal: 3 rounds of 7 reps

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 4 reps each arm with 15 sec holds

WORKOUT 2

SWEEPS

Description: Work this move to work your core engagement and compression as well as hip range of motion and strength.

Goal: 3 rounds of 8 reps each side

FROG STAND - FEET AGAINST WALL

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 3 reps per leg.

WORKOUT 3

STRADDLE BACKS

Description: You will start hanging and then bring legs up as shown in this demo video working your core strength and flexibility.

Goal: 3 rounds of 5 reps

WALL SPLITS

Description: Focus on not allowing your back to arch or your pelvis to rotate each rep.

Goal: 3 rounds, 10 reps per leg

DAY 3

WORKOUT 1

STAND HOLDS AT WALL

Description: Start with legs on a raised surface as seen in this demo. You will lift your hips up off the floor and work to lift 1 leg from the surface at a time.

Goal: 3 rounds of 5 reps per leg

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

WORKOUT 2

SKIN THE CATS

Description: Work your core engagement and compression to bring your knees between your arms as seen in this video. Only go as low as you can return to starting point.

Goal: 3 rounds of 5 reps. 

CHEST TO BAR PULL-UPS

Description: Pull as high as you can working to bring your chest to the bar each rep. 

Goal: 3 rounds, 8 reps

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.

WORKOUT 2

SQUAT TO STALDER SINGLE LEG LIFTS

Description: Focus on hips above elbows as you work your hip range of motion to lift 1 leg in front of you at a time.

Goal: 3 rounds of 5 reps per leg

PRIFORMIS LUNGES

Description: Follow this video to work your hip rotators.

Goal: 3 rounds, 8 reps per leg

BONUS MOVE

CRAB TRANSITIONS

Description: Work to find the balance point and squeezing your glutes to lift your legs. Then work to lift your body to move your hips from 1 elbow to the other.

Goal: 3 rounds of 5 reps per direction