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JASON WYLLER 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 warm-up

Goal: 10 reps if reps, 10 second hold if holds of each move

WORKOUT 1

STALDER PUSH UPS

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, you will then work to lift the leg between your hands up and off the ground by crunching your core. 

Goal: 3 rounds of 5 push-ups each side 3 s hold

PIKE HANDSTAND WALK IN LEG LIFTS

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: 3 rounds of 5 reps.

Use a higher surface for this now!

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

ELBOW TO PIKE SLIDE WITH LEG LIFTS

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps

TRICEP DIPS ON RINGS

Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 3 rounds of 8 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 

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 2

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 5 reps

WALL BRIDGE WALK OVER

Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders. Walk over if you’re able to safely.

Goal: 3 rounds of 3 reps with 15 sec holds

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. You will then work to shift your weight back and forth between the 2 sides. DO THIS MOVEMENT FACING A WALL TO MAXIMIZE YOUR GLUTES ENGAGEMENT.

Goal: 3 rounds of 8 reps each direction

FROG STAND TO HANDSTAND

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs and straighten arms into handstand.

Goal: 3 rounds of 3 reps

L EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 5 reps

KNEELING 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: 15 second hold x 4 reps each leg

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 3

REVERSE PLANK TO L PULL BACK

Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.

Goal: 3 rounds of 5 reps

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

FRONT STRADDLE ROWS

Description: Get into a straddled front lever position. You will hold this as you complete rows.

Goal: 3 rounds of 5 reps. 

1 ARM IRON CROSS

Description: Complete this move in rings. 

Goal: 3 rounds, 8 reps per side

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

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.

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: 15 second holds 4 reps per side

BONUS MOVE

CRAB TO WINDMILL

Description: Work on core engagement to move your hips to work the hip range of movement and engagement for future flares.

Goal: 3 rounds of 5 reps per side

NINJA STRENGTH LEVEL 4 KATA

Description: Introduction into the ninja strength katas to get you to level 10!

Goal: 1 round of 3 reps

FOUNDATION KATA

Description: This is the introductory kata that will work every form you will need to support you on all the other katas

Goal: 3 rounds of 2 reps