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JOHN KELLER NEW 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!

FOUNDATION KATA

FLEXIBILITY WARM UP

DAY 1

CRISS-CROSS SQUATS

Description: Start in a horse stance squat. You will then give a bit of a jump and cross your legs then jump again and land in a horse stance squat.

Goal: 3 rounds of 30 second bouts

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. 

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 3 rounds of 10 reps.

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.

Goal: 3 rounds of 10 reps each leg.

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

DAY 2

JUMP SQUATS

Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.

Goal: 3 rounds of 8 reps.

CHIN UP NEGATIVES

Description: This move begins with lifting yourself into a chin-up 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: 3 rounds of 3 negatives with at least 5 second lowering

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.

Goal: 3 rounds of 5 reps each way

TUCK ROCKS

Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.

Goal: 3 rounds of 15 rocks.

PIKE TO PLANK LEG CIRCLES

Description: Begin in a plank with your feet on sliders or socks on a smooth floor. Use your core to pull your feet towards your hands into a pike as steep as you can go. You will then separate your feet into a straddled pike, then circle your legs around back into a plank.

Goal: 3 rounds of 10 reps

SHIFT SQUAT

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Goal: 3 rounds of 10 reps each direction.

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