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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JJ BRENNER CUSTOM WORKOUT

Hey there JJ!  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!

DAY 1

SHOULDER RANGE OF MOTION STRETCHING

Description: Start in standing holding a towel with 1 arm above your head and the other holding the bottom end of the towel behind you back. From there you will work the hands as close as you can together. Once they are as close as possible, you will then use the upper arm to help lift the lower hand further for a slight stretch. 

Goal: 1 round of 3 reps per side with 20 second holds per rep

Extra Notes: You might not hit 20 seconds or 3 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LAYING HIP WIPERS

Description: Description: Start laying on floor with legs straight. From there you will bend 1 knee up letting it rotation outwards while the other leg will be bent so that foot is working to touch your booty. You will hold the position working to keep your pelvis flat against the ground while not allowing your back to arch. 

Goal: 1 rounds of 3 reps per side with 20 second holds per rep

Extra Notes: You might not hit 20 seconds or 3 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND

Description: Be sure to stay leaning forward and hold those knees up high and tight.

Goal: 4 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO STALDER

Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE HIP LIFTS

Description: Start on hands and knees with your knees between your hands. You will then contract your core to lift your knees to your chest keeping your weight forward onto your hands as much as possible.

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SEATED HIP ROTATION KICKS

Description: Start sitting as seen in this video. You will then rotate the back leg forward lifting it above a target in front of you. Compress your core so that your leg lifts without you leaning backwards heavily. 

Goal: 4 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the control. 

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

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

1 LEG PLANCHE LEANS

Description: This move starts in a plank position being sure that you engage your core to round like a “turtle shell.” From there you will squeeze your glues to lift the leg without arching your back.

Goal: 4 Rounds, 3 reps each side with a 15 sec hold per rep.

Extra Notes: You might not hit 3 reps or 15 seconds each rep every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TABLE HOLDS AROUND THE WORLD

Description: This move starts in a piked plank position. From there you will twist your hips so that your feet switch places and your hips face the ceiling then will bring the arm you are twisting away from up and place it on the other side to attain the table position. You will then continue twisting to return to the piked plank position. This is 1 rep. 

**Be sure to keep your hips high throughout

Goal: 1 Rounds, 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!

SQUATTED WALL CRUNCHES

Description:  Be sure that you reach for the wall between your legs.

Goal:  4 Rounds, 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE GRIP PUSH-UPS

Description: Do this one with hands on table. Remember to keep your elbows tight to your sides and to be sure your hands still land about at lower ribs/waist. 

Goal:  4 Rounds, 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE HANDSTAND WALKS

Description: Start with feet on raised surface and body in a plank position. You will then walk your hands inwards towards the raised surface entering into a pike position, keeping legs straight, before returning to the plank position. 

Goal: 4 rounds of 3 reps with 5-10 second holds in the piked position.

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