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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOE FEDOROWSKY CUSTOM PROGRAM

Hey there Joe!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

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

STANDING MIDDLE SPLIT

FORWARD FOLD

WORKOUT 1

BENT KNEE LOWER CORE

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps. 

Goal: 3 rounds of 10 reps.

PLANCHE 1 FOOT TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.

Goal: 3 rounds of 8 reps each side

DRAGON SQUAT

Description: Start standing in front of a raised surface. You will then complete squats as demonstrated in this video. Your goal is to look like the woman in the red shirt. 

Goal: 3 rounds of 10 reps per leg.

ELBOW PIKE SINGLE CRUNCHES

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank.

Goal: 3 rounds of 8 reps

PIKED ELBOW 1 ARM LEADING PUSH UPS

Description: Begin with your body in a pike position on your hands as the video shows. You will then complete push-ups working to keep your weight shifted forward onto your hands and legs straight with your hips as piked as you can without the knees bending.

Goal: 3 rounds of 8 push-ups

WORKOUT 2

L TO BENT KNEE V-STAND

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 crunch your legs to your chest. 

Goal: 3 rounds of 5 reps each leg

FROG STAND

 

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground. 

Goal: 10 reps for as long as you can hold. Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

PISTOL SQUAT TO RAISED SURFACE

 

Goal: 3 rounds, 10 REPS

STRADDLED HOLLOWBODY HOLD

 

Goal: 3 rounds x 30 seconds

COW TO PIKED HANDSTAND

Description: Focus on core and shoulder engagement for this movement

Goal: 3 rounds x 10 reps

WORKOUT 3

PIKE HANDSTAND WALK IN

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 3 rounds of 6 reps

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.* 

Goal: 3 rounds of 10 pulses each leg

WALL BRIDGE WALK WALK DOWNS

Description: Stand against the wall and arch your back to put your hands on the wall. Walk your hands down to the floor.

Goal: 3 rounds of 10 reps

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 8 reps each leg

TABLE CROSS-BODY REACHES

Description: Start in a table position. You will then engage your core to lift 1 leg and opposite arm to touch hand to knee over your abdomen while you hold your glutes active to keep your hips elevated

Goal: 3 rounds 5 reps per side