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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JC VELASCO (WRIST FRIENDLY) CUSTOM WORKOUT

Hey there JC!  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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

WRIST FLEXION

Description: Support your forearm on any surface. With your palm facing UP, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.

Goal: 2 rounds of 10 reps

WRIST EXTENSION

Description: Support your forearm on any surface. With your palm facing DOWN, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.

Goal: 2 rounds of 10 reps

FOREARM TURNING

Description: Support your elbow on any surface. Begin with your forearm in neutral (thumb side up) while holding a dumbbell (or heavy book) in your hand. Without using your shoulder, turn your hand over as far as you can go then back the other direction.

Goal: 2 rounds of 10 reps

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training. Goal: 10 second holds, 5 reps per move 

WORKOUT 1

V-STAND (ON PARALETTES / DUMBBELLS)

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 3 Rounds of 5 reps WITH 10 SECOND HOLDS

CORE ROLL BACKS WITH ROTATION

Description: Roll your feet over your head SLOWLY like the video shows. Try to keep your legs together and knees straight.

Goal: 10 second holds x 5 reps each direction.

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: 3 rounds of 5 reps each leg.

UNILATERAL STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time.

*You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*

Goal: 3 rounds of 5 reps each leg. 

WIDE GRIP PUSH UPS (ON PARALLETTES)

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: 3 rounds of 5 push ups

JC - Try these but if they are no good on the wrists, then do normal push ups instead.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 10 crunches.

*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*

PULL UP HOLDS

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 HOLDING THE PULL UP TO CHEST x 5 seconds then step back onto the step. 

Goal: 3 rounds of 7 holds for 5 seconds

SHOULDER EXTENSION

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.

Goal: 10 sec holds x 5 reps

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 15 second holds x 5 reps. 

UNILATERAL MIDDLE SPLIT STRETCH

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: 30 sec hold x 2 reps each leg

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

WORKOUT 2

HIP ROTATION SQUATS

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.

Goal: 3 rounds of 10 reps each side.

KNEELING PRESS UPS (ON PARALLETTES)

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can.

Goal: 3 rounds of 10 press ups

V STAND COMPRESSION HOLDS

Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.

Goal: 3 rounds of 2 reps with 30 second holds

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.

Goal: 3 rounds of 15 reps. 

SCAPULAR DEPRESSION

1. Field goal arms. Squeeze shoulder blades together while lifting elbows up towards the ceiling. Hold this contraction. 

2. Squeeze your shoulder blades and elbows down towards your hips then back to field goal position. 

Goal: 3 rounds of 5 reps WITH 10 SEC HOLDS. 

PULL UP HOLDS

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 HOLDING THE PULL UP TO CHEST x 5 seconds then step back onto the step. 

Goal: 3 rounds of 7 holds for 5 seconds

LUNGED BACK EXTENSION TO WALL

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 3 Rounds of 5 reps each leg. 

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. 

*Unweighted only!*

Goal: 10 body rolls slow and controlled

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 3 reps per side

HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 3 reps each leg with 15 sec holds

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

SCIATIC NERVE GLIDE AT KNEE

Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction and keep your knee straight. Raise and lower your leg as far as you can while making sure only your hip joint is moving.

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.

SCIATIC NERVE GLIDE AT KNEE

Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction as you bend your knee to 90 degs. Use your arms to keep your thigh at the correct height. Straighten and bend your knee while making sure only your knee joint is moving.

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.