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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOHN KELLER 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 ~30-60 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

WORKOUT 1

TWIST SQUAT

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 of 10 reps per leg.

FROG STAND HOLDS

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: 3 rounds of 3 reps for as long as you can hold. 

CORE LEG LIFTS TO V COMPRESSION

Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.

Goal: 3 rounds of 5 reps.

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 3 rounds of 5 reps each direction

V-STAND - LEVEL 0.5

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 lift one leg at a time.

Goal: 3 rounds of 10 reps each leg.

LUNGED WALL BRIDGE

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 3 Rounds, 5 reps each leg.

Your main priority is staying low in the lunge. Keep your arms straight and lead with your hands.

PLANCH LEAN PUSH UP

Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.

Goal: 3 rounds of 10 push ups.

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.

*Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 4 reps each leg

WORKOUT 2

TABLE TOP - AROUND THE WORLD

Description: Begin in a table position. Squeeze your core and glutes while you lift one limb at a time as the video shows. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each direction.

SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 3 rounds of 3 reps from each direction.

LOWER CORE BENT KNEE LIFTS

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.

WALL SIT MARCHING

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and alternate marching legs.

Goal: 3 rounds x 30 seconds

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 3 rounds of 5 reps.

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 5 reps each leg

HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 4 reps each leg x 30 second holds