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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOHN PETTY CUSTOM PROGRAM

Hey there John!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve

SHOULDER REHAB

SHOULDER ER

Description: Set your shoulder blades back and down. Hold this contraction throughout the exercise. Bring your arm out to 45 degrees. Try to keep your elbow in the same spot as you pull the band, causing external rotation at your shoulder. 

Goal: 3 rounds of 10 reps each side

BANDED CHOPS

Description: Stand on one end of the resistance band. Hold the other end in both of your hands. Lift the band with straight arms up and diagonally across your body following it with your shoulders and head. 

Goal: 3 rounds of 10 reps each side.

SHOULDER IR

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Internally rotate your shoulder to pull your band to your belly button. 

Goal: 3 rounds of 10 reps. Extra Notes: No popping allowed; please text me if you feel it.

BELLY DOWN SCAPULAR PROGRAM

Description: lay belly down with your arm hanging off the surface. First depress your shoulder away from your ear and then slowly raise your STRAIGHT ARM to the upper corner while simultaneously retracting your shoulder blade. Hold for 5 s at the top an slowly lower back down to rest. Repeat this with your arm out to the side ands straight back toward your toes. Perform 10 reps each direction with 3-5 s hold at the top

MOBILITY PROGRAM

FLEXIBILITY WARM UP

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 per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

SUPINE HAMSTRING STRETCH WITH STRAP

Goal: 2 min holds

MIDDLE SPLIT AGAINST WALL

Goal: 3 rounds 15 s holds each

TABLE WALKS FOR SHOULDER EXTENSION

Description: Use your core to stay flat, not rotated during your walk, engage your glutes to keep your hips up without dipping. Walk forwards moving your opposite hand and foot at the same time.

DAY 1

HANDSTAND STACKED IN L

Description: hold for 20 s 

Goal: 3 rounds 5 attempts

FREE STANDING HANDSTAND "CLOCKS"

Description: Hit an “L” position at the top and try to hold

Goal: 3 rounds of 8 reps.

CRUNCH LEVER

 

Goal: 3 Rounds, 4 attempts 3 s holds 

DAY 2

FROG STAND LEG LIFTS

 

Goal: 3 rounds 5 reps 5 s holds per leg

PRESS HANDSTAND HOLDS

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight. 

Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.

 

L 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: 3 rounds of 1 V-stand holding and rocking for as long as you can.

DAY 3

PULL UP PULSES WITH TENNIS BALLS (NO VIDEO)

Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.

Goal: 3 rounds 10 pulses

 

HIP LIFTS WITH STRADDLE STAND

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, you will then work to lift the leg between your hands up and off the ground by crunching your core. 

Goal: 3 rounds of 5 push-ups each side

**try on low paralettes** 

FROG LEG LIFTS

 

Goal: 3 rounds of 3 presses in a row

DAY 4

SWITCH GRIPS OR STATIC HANG

Description : activate your core and transition from chin up grip to pull up grip. 

Goal: 3 rounds 1 0 alternating

PULL THROUGH V

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank. 

Goal: 3 rounds of 15 reps.

**HIT AN L STAND IN BETWEEN**

Goal: 3 rounds up to 10 pull ups to chest height

FALSE GRIP NEGATIVES ON RINGS

IMPORTANT: Be able to hold a false grip the entire duration of the negative in order to progress toward muscle ups. First achieve the grip in the first video and then put it into the second to combine the moves

Goal: 3 rounds 12 negatives

NINJA KATA LEVEL 2