v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOHN HODGE 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!

MASTER WARMUP

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

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

N SIT SWITCH

Description:  Follow along with this video for a great hip mobility movement.

Goal:  1 round 2 reps of 20 second holds per rep per side

DAY 1

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.

Goal: 8 body rolls with 15 second holds

PIKE TO TABLE

Description: Start in pike before you rotate your body to table and then rotate to pike again. Focus on elevated hips through out.

Goal: 1 round of 7 reps per direction

Extra Notes:  You might not hit 7 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

KONG WALKS

Description: Start in a deep squat. You will then reach forward with your hands into a partial plank. You will then engage your core to bring your knees forward between your hands before you walk your hands out to the plank again and repeat.

Goal: 1 round of 25 reps

Extra Notes:  You might not hit 25 reps, 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: Start with feet wider than your shoulders. You squat down placing your hands on the yoga blocks on their short heigh position working the hands backwards to help off-weight the knees and hold for a count of 10 seconds per rep.

Goal: 1 round of 15 REPS

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

HOLLOW ROCKS

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 the hollow position as you rock head towards feet and back (like a rocking horse).

Goal: 1 round of 25 rocks

Extra Notes: You might not hit 25 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: Start crouched and then transfer knees onto triceps. Hold core tight. 

Goal: 1 round of 20 reps

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

HANGING CRUNCHES

Description: Start hanging. Engage core and bring knees to chest. 

Goal: 1 round of 20 reps

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

TOE TAPS ON BOSU BALL

Description: You will complete this move as shown focusing to just tap your foot onto the top of the round side of the bosu ball (flat side against the floor) working to switch your feet in mid air. 

Goal: 1 round of 20 reps per side

Extra Notes:  You might not hit 20 reps, 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!

SIDE PLANK CRUNCHES

Description: This move starts in a side plank position with bottom knee bent and on elbow with top arm straight over your head and top leg out straight. You will then work to crunch your core to cause your top elbow and top knee to meet over your body. 

Goal: 1 Round, 25 reps per side

Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

OPEN HIP SQUATS

Description:  This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.

Goal:  1 Round, 25 reps per round

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO PIKE WALK-INS

Description: Start with feet elevated and in a plank position. Walk your hands in to a pike position. 

Goal:  1 Round, 25 reps per round

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING MARCHING

Description: Start in hanging from your bar. You will then squat down to active shoulder hang with your feet still on the ground. You will then marching your feet as shown in this video.

Goal: 1 round of 15 reps per leg

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

SQUAT STEPS OVER BOSU BALL

Description: Start with bosu ball on floor, round side facing up. You will then place 1 leg on top of bosu ball and other on the side in a partial squat. You will then lean forward to deepen your squat to touch the floor with your hand, then switch legs by hopping over the bosu ball to have the foot that was on the floor being now on the bosu ball and the foot that was on the bosu ball on the floor to touch the floor on that side. Repeat this to return to starting position. This is 1 rep

Goal: 1 round of 15 reps

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

https://vimeo.com/

DAY 3

FIGURE 4 STRETCH

Description: This move starts laying on the ground with 1 foot on the wall (that leg at 90 degrees at knees and hips.) From there you will cross the other leg so that your ankle is at the knee of the lifted leg on the wall. You will then push the crossed leg at the knee to work to open your hip. DO NOT ALLOW YOUR PELVIS TO ROTATE AS YOU DO THIS MOVEMENT.

 

Goal: 1 Round, with 30 second hold per side per round.

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-STAND CORE HOLDS WITH 1 LEG LIFTS

Description: You will start sitting on the floor and bring your knees to your chest lightly holding the back of your thighs to work your core. Raise one leg at a time.

Goal: 1 Round, 30 seconds 

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!

PYRAMID PUSH-UPS

Description: Start in a piked position as seen in this video. You will then lower your head to the ground and push up.

Goal: 1 Round, 15 reps

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

ELBOW PLANK GLUTE SIDEKICKS

Description: Start in an elbow plank position holding your core engaged throughout. You will then hold that core as you lift 1 leg up and then bring it out to the side all through hip movement. DO NOT ARCH YOUR BACK! DO THIS MOVE WITH YOUR ELBOWS ON THE FLAT SIDE OF THE BOSU BALL

Goal: 1 round of 15 reps per side

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!

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 1 Round, 15 reps each direction.

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