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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOHN CROWLEY CUSTOM WORKOUT

Hey there John!  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

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a great whole body stretching.

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

PLANK CIRCLES

Description: Start in a plank position being sure to engage your core causing a “turtle shell” back position. You will then complete circles as demonstrated in this video.

Goal: 3 rounds of 10 reps per direction

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!

GARGOYLE SQUATS

Description: Goal is to squat low and then push your hips out using your elbows while keeping your back upright. **DO NOT ARCH YOUR BACK TO GET YOUR CHEST UPRIGHT** 

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!

HIP BRIDGE WITH BAND RESISTANCE

Description: Start laying on the ground with feet flat, knees bent. You will then place a band around your knees (you can place as shown in this video or around the knees going from back of knees to front of knees.) You will then push down through your heels to help you glutes engage to lift your hips as you push slightly outwards with knees against the band. Hold this position for a count of 5 seconds before lowering slowly back to start. This is 1 rep.

Goal: 3 rounds of 10 reps

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

V-STAND WORK

Description: Start sitting on the floor with hands next to thighs. You will then lean forward and lift your hips through a forceful contraction of your triceps and lower traps while your core remains engaged to hold your hips behind your arms.

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!

CORE COMPRESSION HOLDS

Description: Follow the first video with focus on using your core to pull your knees to your chest and the arms as only to help with balance. Once you can hold for 30 seconds, than you will progress to single leg movements (as in second video) with 10 reps per leg.

Goal: 3 rounds of 10 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!

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

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 a chair. You will touch the chair 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: 3 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 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!

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel. 

Goal:  3 Rounds, 10 reps per side

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!

ROWS ON RINGS

Description: Complete rows as demonstrated in this video. Goal is to hold your glutes and core active as you bring your shoulder blades down and together to work towards strong pull-ups.

Goal: 3 rounds of 10 rep

Extra Notes:  You might not hit 10 reps each round, or complete 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 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. Once there, you will work to squeeze your glutes to lift 1 leg up while not arching your back. You will do this on each leg before walking back out to a plank.

Goal: 3 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CRUNCH SQUATS

Description: Work this range of motion using your banister as support to allow you to squat butt to heels.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps each round, or complete 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

BODY ROLLS

Description: You will start standing with feet together. From there, you will start by tucking your chin, then rolling your shoulders and eventually rolling down through your hips to work to touch your toes. You will then “unroll” back up being sure to not hinge at your hips.

Goal: 3 rounds of 10 rolls

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

WALL PIRIFORMIS STRETCH

Description: Lay on your back with 1 foot on wall so that your knee and hip are at 90 degrees. You will then cross the other leg over so that the ankle is resting near the knee of the bent knee. You will then push the crossed-leg knee towards the wall causing a stretch in your hip/glutes. Repeat on the other side.

Goal: 1 Round, 3 reps of 30 second holds per rep.

Extra Notes: You might not hit 30 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CRANE TO WARRIOR

Description: Start in standing as demonstrated in video. You will then draw 1 knee towards your chest to attain crane position. You will then engage your glutes to bring that same leg behind you as you lean forward to the warrior position without allowing your raised foot to touch the ground. Repeat this as many reps as you can at 1 time to work on your balance, ankle control, hip control and core strength.

Goal: 3 rounds of 10 reps per side

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

PYRAMID PUSH-UPS

Description: Start in piked plank position as shown in video. From there you will complete push-ups being sure that your body translates forwards to touch your head to the ground as you keep your elbows tucked tight to your side.

Goal: 3 rounds of 10 reps

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

DRAGON SQUATS

Description: Start facing a supportive surface. You will then take 1 leg and bring it behind you as seen in this video. You will then squat down working on keeping your pelvis neutral to the supportive surface while you don’t lean too far forward working the ROM of your hips and strength of the squatting leg.

Goal: 3 rounds of 10 reps per side

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

FOUNDATION KATA

Description: Follow this video for your introduction into Katas. Please note, you can run this kata ANYDAY of the week.

Goal: 3 rounds of 2 reps

Extra Notes:  You might not hit 2 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!