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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOHN FRANKLIN CUSTOM WORKOUT

Hey there John!  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!

FLEXIBILITY WARM UP

WRIST WARM UP

WORKOUT 1

STALDER 2ND LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 4 rounds of 5 reps each side

HANDSTAND KICK UPS

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

 Goal: 4 rounds of 5 reps

Do these against the wall to start!

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 4 rounds of 8 reps each direction

ELBOW PIKE UP + LEG LIFTS

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: 4 rounds of 8 reps

HANGING LEG EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 4 rounds of 8 reps

WORKOUT 2

V STAND ROCKING

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 4 rounds of 8 rocks

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

Goal: 4 rounds of 6 reps

CHAIR SQUAT

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 4 rounds of 8 reps each leg

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 4 rounds of 8 reps each side

PULL UPS + NEGATIVES

Description: Perform max rep pull-ups. Then perform 5 negatives by lifting yourself into a pull-up to chest position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 4 rounds of 8 negatives x 5 second lowering

WORKOUT 3

BENT KNEE V STAND KICKS

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 4 rounds of 5 reps each leg

SPIDER CORE

Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.

Goal: 4 rounds of 8 reps each side

Do these on your FOREARMS!

BRIDGE AROUND THE WORLD

Description: Start lying on your back then push up to a bridge position. Slow and controlled, alternate between lifting each arm and each leg off the floor.

Goal: 4 rounds of 3 reps each limb

PLANCHE PLANK HOPS

Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.

Goal: 4 rounds of 5 reps each side

HUMAN FLAG HOPS

Description: Start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and kick off bottom foot attempting to lift body into the flag position.

Goal: 4 rounds of 5 reps each side