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JASON OBERBILLIG 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 ~30 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!

15 MINUTE WORKOUT

FLARES AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 1 rep each direction

BENT KNEE COMPRESSION HOLDS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.

Goal: 5-10 kicks each leg

PIKE HANDSTAND WALK IN

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips 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: 5 reps.

GARGOYLE SQUAT

Description: Follow the video for a deep stretch and hip opening squat.

Goal: 10 reps with 5 sec hold at bottom

FULL BODY FLEXIBILITY WORKOUT

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

Goal:  1 round of each move, 10 second holds per move

~ WORKOUT 1 - AM ~

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: 5 body rolls with 15 second holds

HANDSTAND STACKING PRACTICE

Description: Do 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.

Goal: 3 rounds of 2 attempts

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps per leg per round. 

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

Goal: 3 rounds of 5 reps with 5-10 sec holds at top

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 10 reps per leg

SLOW IT DOWNNNNNN - Half the speed please 🙂

V STAND - LEVEL 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 5 pulses of one leg before switching legs.

Goal: 3 rounds of 3 reps (of 5 pulses) each leg. 

~ WORKOUT 1 - PM ~

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

PIKE NEEDLE KICK TO CHEST

Description: This move starts in a pike position. You will perform a needle kick then bring your knee to your chest. Swtich legs. Make sure your core stays tight and you use your glutes to produce the kick. Try not to let your pelvis turn.

Goal: 3 rounds of 5 kicks each leg. 

FRONT SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: Practice 5 sweeps per leg

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 3 negatives with at least 5 second lowering

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a sight 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: 15 second hold x 4 reps each leg

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 4 reps per side with 15 sec 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: 5 reps with 10 sec holds

Workout 1 is complete! I'm proud of you. Keep pushing yourself Jason! - Bethany 🙂

~ WORKOUT 2 - AM ~

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 7 reps as a warm up 🙂  

STEP TO STALDER AND PLANK

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 3 rounds of 8 reps 

BACK EXTENSION

Description:  This move starts laying on the ground on your stomach.  Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and together. 

Goal:  3 Rounds, 10 reps per round

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 3 rounds of 8 reps

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 2 reps. 

JASON - goal is to walk up only as far as your core can control. The goal is NOT to get to a full handstand. I repeat - keep a hollow body (nice engaged core and rounded lower back) - be better than the guy in the video!

RIGHT SOLEUS STRETCH FOR BEFORE SQUAT

Description: This move starts by placing the front of your right foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf/ankle. Focus on shifting your hips forward and slightly down.

Goal: 30 sec holds x 2 reps with R foot on the wall

PISTOL SINGLE LEG SQUATS MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards 1 side then the other without lifting your hips between sides.

Goal: 3 rounds of 10 reps per leg

WALL BRIDGING

Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down the wall. This will progress to a full bridge.

Goal: 3 rounds of 5 reps

Remember, arms to ears to focus the movement on your upper back.

Extra Notes:  If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting. 

~ WORKOUT 2 - PM ~

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps each direction per round

PLANK WITH HIP ROTATION

Description: Start on elbows in plank. Squeeze your core and booty as you rotate your hips over left and right to target your obliques.

One rep = rotation left AND right 🙂

Goal: 3 rounds of 10 reps

PIKE PUSH-UP

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. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 8 push ups.

SHOULDER REHAB

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.

1. Set your shoulder blades back and down. Hold this contraction throughout the exercise.

2. Internally rotate your shoulder to pull your band to your belly button.

Goal: 3 rounds of 10 reps.

Extra Notes: No popping allowed; please text me if you feel it.

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 

Goal: 3 rounds of 15 pulses

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 4 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. If your back on the floor, your knees will not be able to be on the floor – that is okay! (She cheats in the video – do better than her haha)

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂