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JESSE SKOLNITSKY CUSTOM WORKOUT

Hey there Jesse!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

SPINE FLEXIBILITY

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

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

SINGLE LEG MIDDLE SPLITS

Description: This stretch begins on hands and knees where you will straighten 1 knee out to the side. This will be the leg that we are focusing on stretching for the middle splits. Be sure to keep both knees in line with your hips

Goal: 2 reps of 30 second holds per leg

HANDSTAND WALL WALK-UPS

Description: Start in a table position, then walk in towards the wall as you slide/walk your feet up to attain a handstand position. ONLY WALK AS CLOSE TO THE WALL AS YOU CAN SAFELY WALK BACK OUT! At the top, be sure to hold a hollow position

Goal: 3-5 reps per day

DAY 1

TABLE CROSS BODY CRUNCHES

Description: Start by lifting your hips into a starting table position being sure to push through your heels to help your glutes engage. You will then hold that table position as you lift 1 leg and the opposite arm at a time touching in the middle of your torso to touch.

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED PUSH-UPS FEET ON BLOCK

Description: Start in a piked plank position with your feet on a raised surface. You will then complete push ups working as much range of motion in your arms as possible to eventually touch your forehead to the floor before returning to a tall piked plank position. DO NOT LOCK ELBOWS OUT ON THE TOP!

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, 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: Focus on opening hips and keeping hips above your elbows as you try to lift 1 leg

Goal: 3 rounds of 8 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE HOLLOW HOLDS

Description: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. You will then hold this position for the prescribed time.

Goal: 3 rounds of 60 second holds

Extra Notes: You might not hit 60 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO PIKE WITH FEET ON TRX STRAP

Description: Start in a HIGH plank position on hands and feet with your feet in the TRX straps. You will then engage your core to bring your body to pike.  Return to the starting plank by sliding your feet out.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

BUTTERFLY STRETCH

Description: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.

Goal: 1 round of 30 second holds per side.

Extra Notes: You might not hit 30 seconds each side, 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 ground bringing your knees tight to your chest. You will then hold this position with your core as you lift your hips off the ground to scoot forward. DON’T ALLOW YOUR FEET TO TOUCH THE FLOOR THROUGHOUT

Goal: 3 Rounds, 20 reps

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

BACK LEG RAISED LUNGES

Description:  Start in a lunge position with the back leg on a raised surface. You will then complete lunges as shown in this demo video focusing on the back knee touching the raised surface at the bottom of the lunge.

Goal:  3 Rounds, 8 reps per side per round

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SPIDERS

Description: Start in a plank position with hands on the ground, feet on a raised surface. You will then complete a forward movement push-up as you crunch 1 leg to the same knee before squeezing your glutes to return you to the plank position.

Goal:  3 Rounds, 10 reps per side per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE TO TABLE

Description: This move starts in a slightly piked plank position. You will then rotate to a table position working to engage your glutes to keep your hips high as seen in this demonstration video before you return to the piked plank position.

Goal: 3 Rounds, 6 reps per direction.

Extra Notes: You might not hit 6 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

COIL SQUAT

Description: Start in a wide horse stance squat (the video demo’s how far to move your feet outwards.) You will then rotate FROM YOUR HIPS with your feet pivoting and knees following your feet to turn 180 degrees to complete the squat before you return to standing. Complete on both side to strengthen your hips while working on hip range of motion at the same time.

Goal: 3 rounds of 10 reps per leg

Extra Notes: You might not hit 10 reps each side, 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: Start in hollow body hold. Crunch your knees to elbows. Then roll over into Superman while keeping legs together and arms by ears. NO MOMENTUM IS USED FOR THIS MOVEMENT.

Goal: 3 Rounds, 10 reps per side per round.

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BENCH DIPS

Description: Use a bench behind you with your hands on the edge of the bench. You will then complete dips working your shoulder range of motion as well as your triceps.

Goal: 3 Rounds, 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND KICK-UPS

DESCRIPTION: Start in a tall piked plank with feet in a lunged position near the wall with you facing the wall. You will then work to kick-up and get your hips over your shoulders. Be sure to land back into the starting lunged plank position with the same starting leg forward.

Goal: 3 rounds of 7 reps per leg

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

PIKE HOLDS

Description: Start sitting on the floor. You will then bring your knees tight to your chest while you hold with your hands the back of the thighs. You will then straighten 1 leg moving the hand on that leg from the thigh to the calves (or higher as you can tolerate) holding the compression as you straighten the leg. You will repeat this with the other leg to attain the pike position. This is the position you are working to hold for 30 seconds.

Goal: 3 Rounds of 30 second holds.

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

SLIDERS

Description: Start in a hollow core HIGH plank, lower your body to as much of an extended plank position. Then pull your body up to return to forward hollow position.

Goal: 3 Rounds of 8 reps

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