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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JEREMY ROGERS GOAL FOCUSED PROGRAM

Hey there Jeremy!  Here’s your goal focused program. KILL IT!

NINJA STRENGTH - LEVEL 2

HANDSTAND KATA - LEVEL 1

~ PRESS HANDSTAND AND HAND BALANCING ~

FROG HANDSTAND PROGRESSION

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control

PIKE HANDSTAND WALK INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

*Hips should be directly stacked over shoulders*

REVERSE PRESS HANDSTAND PRACTICE

~ RING TRAINING ~

MUSCLE UP

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position.

Goal: 5 reps

Use this false grip to train towards a muscle up on rings

~ BAR TRAINING ~

WIPERS ON BAR

I know you will likely need to bend your knees a little here but you can still be working on the motion. 🙂 

SKIN THE CATS

PULL THROUGH TO MUSCLE UP NEGATIVE

FRONT LEVER HALF PULL

~ V STAND AND STALDER ~

V STAND - LEVEL 0.75

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up.

Pulse the other leg up x 5 reps before switching legs.

Goal: 5 reps leading with each leg

SMALL MANNA LIFTS

~ BRIDGES ~

I know it's not necessarily a goal of yours, but it will still be beneficial to work on this for your shoulders.

PUSHING UP TO BRIDGE

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 5 attempts

~ FLEXIBILITY ~

SPINE FLEXIBILITY VIDEO

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 hold x 4 reps

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds

PIRIFORMIS HIP STRETCH

Description:  This move starts in standing.  You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

Goal:  30 sec holds x 2 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.

Goal: 5 body rolls

WALL SPLIT

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.

Goal: 10 sec hold once in wall split position x 2 reps each leg

I know you will not be nearly this flexible. I wanted to include another difficult mobility exercise for you to push yourself towards. Have fun! 🙂

BUTTERFLY STRETCH

Description: This stretch begins seated with the bottoms of your feet together. Bring your feet in close to your body. Use your elbows or hands to push your knees down towards the floor. 

Goal: 15 second holds x 3 reps

Extra Notes: If you feel a pinch deep in your hip joint or lower back, stop the stretch and let Bethany know. 🙂 

KEEP KILLING IT! 🙂

FROG TO HANDSTAND

PRESS HANDSTAND INTO STALDER

MUSCLE UP ON RINGS

HANGING PIKE LIFTS

FRONT LEVER PULL

V STAND PROGRESSION

STALDER LIFTS

BRIDGE WALL WALK OVERS