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JEAN CORNAZ CUSTOM WORKOUT

Hey there Jean!  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!

SPINAL FLEXIBILITY

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

DAILY HAMSTRING STRETCHING

Goal: 2 reps x 30 second holds each stretch

STANDING PANCAKE STRETCH

HAMSTRING STRETCH

BABY STRETCH

WORKOUT 1

PIRIFORMIS LUNGES

Description: Start with front leg on a solid, raised surface with knee at 90 degrees and in line with the same hip. You will then lower your back leg in the lunge position to work to touch the back knee to the floor. Have your hands on either side of the front leg to assist. 

Goal: 3 rounds of 5 reps each leg

CONTROLLED LOW HANDSTAND KICKUPS

Description: Start in a lunge with hands on the ground. You will then give a kick to work up towards a handstand but only as high as you can land controlled in the starting lunge position.

Goal: 3 rounds of 5 reps per leg

CRUNCH SQUAT

Description: Start facing a wall with feet together. You will then try to squat as low as possible maintaining core engagement.

 Goal: 3 rounds of 10 reps

SQUAT TO STALDER

Description: Start in a prep position for stalder. With thighs over triceps, raise each leg. Work on the squatted position for holds.

Goal: 3 rounds of 8 reps

PLANK LEG CIRCLES

Description: Begin in a hollow back plank and maintain throughout with 2 books near knee position on floor and wide enough for both feet to slide through them. You will then slide your feet forward (piking your body up) to bring the feet between and in front of the books. You will then slide the feet wide to go around and outside the books to return the feet to the starting plank. This is 1 rep. 

Goal: 3 rounds of 5 reps

WORKOUT 2

V-STAND 0.25

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 8 reps x 5 second holds

TABLE TO VALDEZ CORE

Description: Begin in a table position. Squeeze your core and glutes while you lift your arm and opposite leg to touch over your midsection as you rotate to the side of the leg lifted side. Go as slow and controlled as you can.

 Goal: 3 rounds of 8 reps per side

DRAGON SQUATS

Description: Stand in front of your book shelf. You will then complete squats as demonstrated in this video. Goal is to look like the woman in the middle (red shirt) but you can also start by bending your knee as seen with the woman on the right. Keep your pelvis straight with your book shelf.

Goal: 3 rounds of 8 reps each leg

HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal: 3 rounds x 15 reps

PUSH-UPS TO LATS STRETCH

Description: Start in a push-up position with legs slightly straddled (wide). You will then complete a push-up then rock back to touch butt to heels to stretch your lats before repeating.

 Goal: 3 rounds of 10 reps

WORKOUT 3

FIGURE 4 PISTOL SQUATS

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help from the pole for balance. 

**SQUEEZE YOUR BUTT TO HELP YOUR KNEE**

Goal: 3 rounds of 5 reps each leg

1 LEGGED PYRAMID PUSH-UPS

Description: Begin with your feet on the floor with your body in a pike position. Lift 1 leg then 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 5 pushups per side

HANGING CRUNCH ROTATIONS

Description: Start in hanging. You will then crunch your knees to your chest and rotate left and right.

Goal: 3 rounds of 10 reps each dirction

BENT KNEE V-STAND HOLD

Description: Bring your knees tight to your chest using your core. You will then work to lift your hips and hold them off the floor for the prescribed time.

Goal: 3 rounds, 30 second holds per round

FROG STAND SINGLE LEG LIFTS AT WALL

Description: Get into frog near wall as seen here. Work to lift your legs up 1 at a time.

 Goal: 3 rounds of 5 reps per leg

HANGING BICYCLES

Description: Start in hanging with knees tucked to your chest. You will then straighten 1 leg at a time.

Goal: 3 rounds of 10 reps

BONUS MOVE

FOUNDATION KATA

Description: This video reviews our foundation kata with step by step instructions on each position Work this kata for a full body workout.

Goal: 1-2 reps per day