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JASON WYLLER CUSTOM PROGRAM

Hey there Jason!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve

MOBILITY PROGRAM

WRIST WARM UP

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.

FORWARD FOLD + HIP ABDUCTION

Goal: 1 round 5 reps 15 second holds per rep

FIGURE 4 AGAINST WALL

Goal: 2 reps per side 30 s holds

FLEXIBILITY WARM UP

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

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

DAY 1

BRIDGE WEIGHT SHIFT

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time. 

Goal: 3 rounds of 5 reps per leg

FROG STAND STRAIGHT LEG

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 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 5 reps per leg.

LEVER STRADDLE DOWN

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position while lifting knees away from the body.

Goal: 3 round 8 crunches per round

SUPERMAN TO PIKED ELBOW PLANK

Description: Start on your belly and use your core to pull yourself up into a plank. Stop pulling with your elbows and maintain a 90 degree angle at your arm and stack your shoulder over your elbow as you pull into a pike position with your core engaged and legs straight. 

Goal: 3 rounds 8 reps

L STAND HOLD

 

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up. 

Goal: 3 rounds of 1 L-stand holding and rocking for as long as you can.

DAY 2

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

CHIN UP NEGATIVES

 

Description: This move begins with lifting yourself into a chin-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 10 negatives with at least 5 second lowering

*** FROM CHEST HEIGHT ON BAR***

WALL SIT HIP ABDUCTION

 

Description: bring knees out and in against resistance of a band

Goal: 3 rounds 2 reps x 30 seconds

STRAIGHT ARM FROG

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor. 

Goal: 3 rounds of 10 reps.

STRADDLE STALDER HIP LIFTS WITH 1 LEG PULSE

 

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

 

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another. 

Goal: 3 rounds of 5 reps each direction

HIP ROTATIONAL CORE

Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions. 

Goal: 3 rounds of 15 reps each direction.

DAY 3

BENT KNEE TO STRAIGHT KNEE V STAND

 

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 8 reps each leg.

PIKE HANDSTAND TOE TAPS

 

Goal: 3 rounds 10 attempts

PLANCHE LEAN 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: 3 rounds of 10 push ups.

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 10 reps