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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JEAN POLYOT CUSTOM WORKOUT

Hey there Jean!  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!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST MOBILITY

Description: Follow this video for a full wrist training to strengthen and increase the range of motion of your wrists.

Goal: Complete each move with 10-15 reps

DAY 1

KONG WALKS

Description: Start in a pike crunched, turtle shell position. Propel your body forward like King Kong.

Goal: 3 Rounds, 20 steps per side

Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE BACKS ON FLOOR

Description: You will start laying on your back with knees straight, legs lifted to 90 degrees at hips. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to hip position of about 45 degrees. DO NOT USE MOMENTUM. AND DON’T LOWER LEGS ENOUGH THAT YOU FEEL IT IN YOUR LOWER BACK

Goal: 3 rounds of 15 reps

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SQUAT TO STALDER

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 per leg.

Extra Notes:  You might not hit all 6 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SKIN THE CAT

Description: Start in hanging. Straddle your legs. From there you will engage your core to bring your legs behind your arms.

Goal: 3 rounds of 10 reps per direction

Extra Notes:  You might not hit all 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HS WALL WALK-UPS

Description:  Start in a piked handstand position with feet next to the wall. Slowly walk feet up on the wall.

**You will focus on holding your core engaged to not allow your back to arch throughout.**

Goal:  3 Rounds, 5 reps

Extra Notes:  You might not hit 5 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BODY ROLLS

Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes. Complete this movement standing on a raised surface.

Goal: 1 round of 15 reps.

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND CORE WORK

Description: This move starts sitting on the floor. You will lift your legs off the ground holding at your thighs to calves to work to pull your legs tight to your chest. You will then hold there to work your core for v-stands.

Goal: 3 Rounds, 30 second hold per round

Extra Notes: You might not hit 30 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE PUSH-UPS AT WALL

Description: Start in bridge position with wrists on the wall. Lower your body down to the ground and push back up.

Goal: 3 rounds of 8 reps per direction

Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SWEEPS

Description: Crouch down with one leg straight out to the side. Then sweep the leg under your hands and feet. 

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FIGURE 4 SQUAT

Description: Start standing in front of a vertical pole or door frame. From there you will cross 1 ankle over the opposite knee. Hold that leg crossed as you squat down working to drop your hips down to your butt without arching your back throughout the whole squat.

Goal: 3 rounds of 10 reps per leg

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

CRANE TO WARRIOR

Description: Start in standing. You will draw your knee to your chest tightly using your core as you put your arms out to the side. You will then use your hips and core to transition the lifted leg behind you to the “warrior” pose working on your balance and small muscle control in hips. Return to crane position and repeat. 

Goal: 3 rounds of 8 reps per leg.

Extra Notes:  You might not hit all 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

INTRO TO PISTOL SQUATS

Description: Start in front of a chair or barstool. Lift 1 leg in front of you as seen in this demo. You will then lower your hips to touch the seat before you return to standing. Goal is to keep your pelvis tucked under you so you don’t arch your back when you come up to standing. 

**HOLD YOUR LEG THAT IS LIFTED WITH THE SAME HAND HOLDING THE FOREFOOT**

Goal: 3 Rounds, 10 reps per leg

Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V CORE WALKING

Description: This move starts sitting on the ground, legs straight, feet pointed. Then engage your core to lift 1 leg up and forward to “walk” your hips forward. 

Goal: 3 rounds of 20 leg lifts per side

Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CARDIO CORE

Description:  Start laying on your back with arms against chest and knees bent. You will then curl your torso up off the floor to complete the prescribed reps of the following movements:

  • WIDE ARM SWING RIGHT (ROUNDHOUSE)
  • WIDE ARMSWING LEFT (ROUNDHOUSE)
  • MIDDLE PUNCH BOTH ARMS
  • OBLIQUES CROSS REACH (BOTH ARMS PER CRUNCH)

Goal:  3 Rounds, 5 reps per side per movement

Extra Notes:  You might not hit 5 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING L EXTENSIONS

Description: Do this movement in HANGING. You will hang and draw your knees to your chest. Work to hold the knees tight to your chest as you straighten the knees. 

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND KICKBACKS

Description: This move starts by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement. You will then push through your arms as you kick your feet backwards to land in a plank.

Goal: 3 rounds of 8 kickbacks

Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BONUS: FOUNDATION KATA

Description: Follow the kata to maximize gains! 

Goal: Twice each workout

 

BONUS: HANDSTAND KATA

Description: Follow the kata to maximize gains! 

Goal: 2-3 times