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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JEREMY ROGERS 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

STRADDLE BACKS

Description: Start hanging from your bar. You then will lift your legs to bring them up with legs wide to invert yourself as seen here in this video. Goal is to keep your legs as straight as possible to work your hamstring length while also working your lower core at the same time.

Goal: 1 Round, 20 reps

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!

HUMAN FLAG HOLDS

Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 15 seconds. Repeat on other side. 

Goal: 1 round of 5 reps per side.

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 LIFTS

Description: Start holding onto bar or rings. You will then contract your core to bring your leg up as high as possible with goal of feet to bar. Keep core engaged throughout to not allow arching into your lower back to occur.

Goal: 1 round of 25 reps

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

PIKED HANDSTAND WALK-INS

Description:  Start in a plank position with feet on a raised surface. You will then walk your hands in towards your feet, allowing your hips to raise into a piked position. You will then walk back out to the plank position for 1 rep.

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

Goal:  1 Round, 20 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!

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!

CORE COMPRESSION HOLDS

Description: This move starts sitting on the floor. You will bring your knees to your chest by engaging your core causing your back to round slightly. To assist in balance, you will place your hands behind your thighs.
Goal: 1 Round, setting a 3 minute timer with 30 second hold, 15 sec rest then repeat.
Extra Notes: You might not hit 3 minutes, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HALF SUPERMAN GLUTE LIFTS

Description: This move starts laying on your stomach with yoga ball between your feet. You will lift the ball by engaging your glutes only allowing your upper body to be at rest. 

Goal: 1 round of 25 reps 

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

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

**All rotation should be coming from the hips with no discomfort at knees

Goal: 1 round of 20 reps 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!

TABLES AROUND THE WORLD

Description: Start in a table position working to lift the hips with strong glute engagement as well as opening the shoulders. You will hold the glute contraction strongly as you lift 1 arm or 1 leg at a time.

Goal: 1 round of 10 rotations 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!

DAY 3

FIGURE 4 SQUAT

Description: Start standing with a surface in front of you. You will then lift 1 leg crossing the ankle of that leg onto the opposite leg’s knee. From there you will then work to squat down as low as possible, keeping the crossed knee down to stretch the piriformis muscle as you strengthen the squatting leg. Be sure to not lean too far forward or to arch your back.

Goal: 1 round of 15 reps per leg.

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!

WALL SPLITS

Description: Start in a plank position. You will then lift 1 leg up to place onto wall. From there you will walk your hands in working to open your hips by sliding the foot on the wall up as the leg on the ground stays there and works to push heel flat onto the ground. Once at the most open position where you have pushed your pelvis towards the wall as much as possible, you will then walk your hands back out to attain the plank position before repeating. 

**Work to complete this where your do not allow the lifted leg to touch the ground between reps.**

Goal: 1 Round, 15 reps per side 

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!

CRUNCH DIPS

Description: Goal is to complete dips with knees tucked high to keep core engaged as you stretch your lats while completing the dips.

Goal: 1 round of 25 reps

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

PIKE TO PLANK

Description:  Start in an elbow plank with hips raised in a piked position. From there you will hold your core engaged allowing your hips to drop while scooping forward into the low plank position. Once at the bottom, you will then push through your shoulders and using your core to return to the piked position.

Goal:  1 Round, 30 reps

Extra Notes:  You might not hit 30 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: This move starts in a squat position with hands on paralettes. You will stay forward keeping your elbows bent allowing your thighs to rest on your arms. From there you will work to hold your core engaged as you walk 1 leg forward at a time to lift in front of you. 

Goal: 1 round of 15 reps per leg

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!