v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JEREMY MUNIZ CUSTOM WORKOUT

Hey there Jeremy!  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)

DAY 1

HANGING CRUNCH LEVER TO OPEN LEVER

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 maintaining hollowbody spine. 

Goal: 3 rounds of 3 reps x 10 second holds

BRIDGE TWISTS

Description: This is to work your dynamic shoulder range of motion. 

Goal: 3 rounds of 5 reps per direction

PLANK CORE SLIDES

Description: Start in a tall plank with feet on sliding surface. From there you will crunch your knees to your chest working to keep your hips low so your aren’t cheating with hip flexors or momentum. You will then slide feet back out to initial plank position. 

Goal: 3 rounds of 15 reps

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

PLANCHE HOLDS

Description: Hold this position with core engaged

Goal: 3 rounds of 30 second holds 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!

CRAB TO WINDMILL

Description: Try this move for core and hip engagement

Goal: 3 rounds of 5 reps per direction

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!

SUPINE HAMSTRING STRETCH

Description: Do this with the goal of stretching your hamstring without pulling on your knee. YOU WILL NOT HOLD AT YOUR FOOT!

Goal: 1 round of 3 reps with 25 second holds per rep per side.

Extra Notes:  You might not hit 25 seconds each rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-SCOOTS

Description: This move starts sitting on the floor. You will lift your legs off the floor working into a v position as you then scoot forward.

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!

1 LEG PYRAMID PUSH-UPS

Description: Do this move with 1 leg lifted behind you. 

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!

SUPERMAN ROUTINE

Description: Do each of these moves as prescribed below. Goal is to work your BUTT not your back 

Goal: 3 rounds of 30 second holds per move with 10 sec rest between moves

SQUAT TO STALDER

Description: Use paralettes to start to get into position. Focus on holding your core active to keep your hips high.

Goal: 3 rounds of 10 reps, 3 sec holds per rep

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

HUMAN FLAG HOLDS

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg. Work to make your torso parallel to the ground to really work into human flag position

Goal: 3 rounds of 30 second holds per side.

FLYING FROG

Description: Start in a frog position. You will then engage your core as you work to lift your hips while pushing through your arms to straighten them while you kick your feet out behind you. Work to complete this move being able to lift up and then return to start without falling

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!

BENT TO STRAIGHT LEG V-STAND LIFTS

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 while pulling your knees to your chest. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. You will work to straighten 1 leg out and up.

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!

HOLLOW TO SUPERMAN ROLLS

Description: Be sure to engage your glutes and core. Don’t let your arms or legs touch the ground.

Goal:  3 Rounds, 10 reps per direction

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!

HANGING PIKE LIFTS

Description: Start hanging form your bar or rings. From there you will work your core to bring your legs as high towards the bar between your hands as you can while keeping your legs straight. DO NOT ARCH YOUR BACK at any point during this movement. 

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!

REVERSE HANDSTAND TO FROG

Description: This move starts in a handstand on the wall. You will then stack your hips over your shoulders. You will then slide your feet down the wall as you bend your elbows to work to land your knees on your elbows in the frog stand position. You will then work to push back up to handstand as seen in this video.

Goal: 3 rounds 7 reps. 

LEG STRENGTHENING DAY

CALF STRETCHING

Description: This is a focused calf stretch

Goal: 3 rounds 10 reps per side

SQUATTED SIDE-STEPPING

Description: Hold the squat position with hips and knees at 90 degrees. You will then side-step each direction.

Goal: 3 rounds 10 reps per direction

BUTTERFLY SQUATS

Description: This squat will work your hips for the range of motion and strengthen your glutes.

Goal: 3 rounds 12 reps

LUNGED SQUATS WITH BACK LEG ON BLOCK

Description: Position your back foot on a raised surface (bench or block) to start in a bit of a lunged position. You will then complete lunged squats working to touch the back knee to the raised surface without arching your back.

Goal: 3 rounds 12 reps per leg

CRUNCH SQUATS

Description: Keep feet and knees touching as you work this squat. Focus on holding your hips tucked throughout.

Goal: 3 rounds 12 reps