v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JASON CESPEDES 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!

SPINAL FLEXIBILITY WORKOUT

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

Goal:  1 round of each move

DAILY REHAB

UPPER TRAP STRETCH

Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the opposite direction then tilt your nose down towards the floor.

Goal: 4 reps each side x 30 seconds

SIDE LYING LEG LFTS

Description: Lay on your side with the yoga ball between your legs. Squeeze your legs together as you lift the ball up off the floor.

Goal: 2 rounds of 10 reps each side

Really squeeze legs into ball as you lift!

ADDUCTOR PLANK LIFTS

Description: Start in side plank position with top leg on a bench. Lift up into side plank with top foot on bench and bottom foot hovering off the floor,

Goal: 2 rounds of 2 reps x 15 second holds each side

Video coming soon! 🙂

NINJA STRENGTH - LEVEL 2

WORKOUT 1

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 3 rounds of 8 reps each side

REVERSE PRESS TO FROG

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

PRETZEL SQUATS

Description: Start standing on 1 leg. Tuck the other leg behind into a curtsy position and squat down as far as you can.

Goal: 3 rounds of 6 reps each direction 

BENT KNEE V STAND KICKS

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 5 reps each leg

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds of 5 reps

PULL OVER TO MUSCLE UP

Description: Start by pulling legs over the bar. Keeping elbows close to your body SLOWLY lower yourself back down under the bar.

Goal: 3 rounds of 5-6 reps

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.

Goal: 3 rounds of 3 attempts each arm

Start by just lifting 1 leg off the ground!

WORKOUT 2

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 5-8 reps

STALDER 2ND LEG LIFT

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. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 3 rounds of 6 reps each side

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

Use paralettes to elevate you off the ground!

STRADDLEBACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds of 6 reps

HANDSTAND ROLL OUTS

Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

Goal: 3 rounds of 4 roll outs

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 rotate your legs from one side to another.

Goal: 3 rounds of 5 reps each direction

COMPRESSION AND SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

Goal: 3 rounds of 4 reps each leg x 5-10 second holds

SKIN THE CAT

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 3 rounds of 8-10 reps

WORKOUT 3

PLANCHE FOOT TAPS

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. Keeping this compression, lift 1 foot off the ground and tap the other.

Goal: 3 rounds of 10 reps each side

CHAIR PISTOL SQUAT

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 8 reps each leg

FRONT LEVER CRUNCHES

Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from you chest WITHOUT letting your hips fall.

Goal: 3 rounds of 6 reps

FEET SUPPORTED MUSCLE UP

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*

Goal: 3 rounds of 8-10 reps

SUPERMAN TO PIKE UPS

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 3 rounds of 8 reps

STALDER SQUATS

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 3 rounds of 6 reps each side

DAY 4 - FLEXIBILITY DAY

UNILATERAL MIDDLE SPLIT

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

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

HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 1 round of 4 reps each side x 15 second holds

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 1 round of 4 reps x 15 second holds

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. Use the upper hand to pull the towel slightly up to give an extra to the lower hand behind your back.

Goal: 1 round of 4 reps each arm x 15 second holds

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*

Goal: 1 round of 4 reps each side x 30 second holds