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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOHN PETTY NEW CUSTOM WORKOUT

Hey there John!  Here’s your new 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!

DAILY

WRIST WARM-UP

Description:  Follow along with this video for a full wrist ROM training

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 reps per move

MASTER WARM-UP

Description:  Follow along with this video for a full body warm-up

Goal:  1 round at start of workout for warm-up

FIGURE HEAD

Description: Do this move with arms on pull-up bar

Goal:  5 reps of 20 second holds

DAY 1

FRONT LEVER NEGATIVES

Description: Work your core to lower your body (feet, hips and torso) together as 1.

Goal: 1 round of 10 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!

DIPS WITH FEET ON FLOOR

Description: Focus on the shoulder range of motion with feet on floor as you work your triceps. Remember that the feet are on the floor so that if you accidentally go too deep your feet can push you back up.

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!

PRE HANDSTAND HOLDS

Description: Get into a straddled handstand position as seen here. You will then engage your core to lift your hips up over your shoulders to eventually hover your feet off the ground

Goal: 1 round of 1 minute hold with 20 second rest x2 reps

Extra Notes:  You might not hit 1 min reach rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE HOLLOW ROCKS

Description: Get into this position and hold it as you rock from head to butt. Keep the rocks low to maximize your core engagement 

Goal: 1 round of 50 rocks

Extra Notes:  You might not hit 50 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE 1 ARM HANDSTAND SHIFTS

Description: Kick up to handstand and straddle your legs. You will then shift left and right working towards a 1 arm handstand position. 

Goal: 1 round of 5 reps per side.

Extra Notes:  You might not hit 5 reps 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 AT WALL HOLDS

Description: Don’t worry about lifting a leg, instead hold this position w/feet on the wall.

Goal: 1 round of 3 reps, 30 second holds

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!

DAY 2

CRUNCH TO STRADDLE LEVERS

Description: Lift up into a tuck crunch lever. You will then hold your trunk there as you work to open your legs into a straddled lever position

Goal: 1 round of 7 reps

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!

SUPERMAN SNOW ANGELS

Description: Work this move by lifting your legs up and together as you slide your hands down to hips. Do this with your thumbs pointing up

Goal: 1 Round, 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!

HIP ROTATIONAL CORE

Description: Complete this move with a chair between legs working to rotate your pelvis while legs remain straight. Use your core to move/twist your pelvis. 

Goal:  1 Round, 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!

SWEEPS SQUATS

Description: Work this move to work your hips range of motion in all directions.

Goal: 1 round of 15 reps per side.

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!

1 LEGGED BRIDGED ROWS

Description: Start with your torso parallel to the floor, knees bent at 90 deg. Pull your chest to the rings. FOCUS ON SQUEEZING YOUR GLUTES AS YOU LIFT 1 LEG.

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!

SINGLE LEG LOTUS

Description: Focus on holding the bent knee in alignment with the hip while you lean forward to open your back hip as well.

Goal: 1 round of 3 reps with 30 second holds per rep

Extra Notes:  You might not hit 30 seconds each rep or even all 3 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

HANDSTAND TO TUCK BACK TO HANDSTAND

Description: Walk up the wall into a handstand position. You will then tuck your legs as seen in this video, but instead of lowering as she does, you will squeeze your glutes to return to the top of the handstand.

Goal: 1 round of 10 reps.

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FIGURE 4 SQUAT

Description: Cross 1 leg across so that the ankle leans against the opposite leg’s knee. You will then lower yourself working through as much range as you can without hand support.

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!

C-STAND

Description: Begin on your elbow as shown in the video near a wall. You will then kick your feet up to the wall working to open your shoulders. **BE SURE TO LOOK AT YOUR HANDS ONCE YOUR FEET ARE ON THE WALL**

Goal: 1 round of 3 reps with 20 second holds per rep

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!

KNEELING TO MUSCLE-UP

Description: Start in kneeling under your rings with rings above shoulders (try to have arms fully extended.) You will then pull strongly through your arms bringing your body up, keeping your feet on the ground to allow the transition from pull-up to dip to occur when feet are still on the ground. 

Goal: 1 round of 10 reps 

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE PUSH-UPS AT WALL

Description: Focus on pushing your shoulders and forearms into the wall by pushing through your feet.

Goal: 1 round of 15 reps 

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE BACK ON RINGS

Description: Hang on your rings and work your core to lift your legs as shown in this demo video. Focus on controlled lowering to maximize your core engagement.

Goal: 1 round of 15 reps