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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

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!

SPINAL FLEXIBILITY

FOUNDATION KATA

WORKOUT 1

BACK LEG RAISED LUNGE

Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.

Goal: 3 rounds of 10 reps each 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:10 negatives with at least 5 second lowering

FROG STAND 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: 2 rounds of 3 kickbacks

SPIDER CORE

Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.

Goal: 3 rounds of 8 reps each side

BENT KNEE COMPRESSION HOLDS + LEG LIFTS

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: 2 rounds of 5 leg kicks each

WORKOUT 2

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 2 rounds of 5 reps each leg.

CLASP PULL UP ROW

Description: Begin by holding a ring or like surface with both hands in a clasp grip. Support yourself with your legs as much as you needed. Row yourself up into a modified clasp pull up.

Goal: 3 rounds of 10 reps

WALL BRIDGE WALK DOWN

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 2 rounds of 3 attempts

PLANCHED PUSH UPS

Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.

Goal: 2 rounds of 10 push ups.

PIKE HANDSTAND WALK INS

Description: Start with feet 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: 2 rounds of 3 reps.

WORKOUT 3

SUPERMAN TO PIKED ELBOW PLANK SLIDES

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 6 reps

SIDE PLANK CRUNCHES

Description: Begin in a side plank on your bottom knee and elbow. Perform a side crunch bringing your top elbow and knee together.

Goal: 3 rounds of 10 reps.

STALDER SQUAT - SINGLE LEG LIFT

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.

WIDE GRIP PUSH UPS

Description: Begin in a normal push-up stance. Walk your arms out as far as you can go. Perform a push-up with good form.

Goal: 2 rounds of 8 push-ups

NORDIC CURL PUSH UPS

Description: Secure your lower legs as the video shows. Attempt to keep your trunk and hips in neutral as you lower yourself down into a nordic curl using your hamstring strength. When you begin to lose control, perform a push up to return to your starting position.

Goal: 2 rounds of 8 reps.