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JOHN ROSSINI 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!

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

DAILY STRETCHING

Hold each stretch for 3-4 reps each side x 30 seconds

UNILATERAL MIDDLE SPLIT STRETCH

SUPINE HAMSTRING STRETCH

FIGURE 4 STRETCH

DAY 1

ELBOW PIKE UPS

Description: Start in a plank position on your elbows. Using your core, slide you feet and pull your hips up to a piked position trying to stack hips over shoulders. Slide feet back down into a plank.

Goal: 4 rounds of 8 reps

CHAIR SQUAT

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 4 rounds of 8 reps each leg

PIKE PUSH-UPS

Description: Begin with your feet ELEVATED and your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. 

Goal: 4 rounds of 5-8 push ups

BENT KNEE V STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 4 rounds of 3 reps x 5 second holds

Try putting your hands on yoga blocks!

HANGING BICYCLES

Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your knees to your chest without swinging. Keep shoulders engaged to support yourself at the shoulder joint. Kick one leg out at a time.

Goal: 4 rounds of 5 reps per leg

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-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: 4 rounds of 3 reps with at least 5 second lowering

DAY 2

FROG STAND KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

Goal: 4 rounds of 3 kickbacks

COIL SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 4 rounds of 6 reps each direction

BAR TRICEP DIPS

Description: Perform a full range tricep dip on bar. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 4 rounds of 5 reps

Do these on your dip bar!

PIKE HANDSTAND WALK-INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 4 rounds of 3 reps x 1 leg lift each side x 5 second holds

TABLE TOP CROSS BODY

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal:4 rounds of 6 reps each side

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: 4 rounds of 5 reps each direction

DAY 3

FROG TO STRAIGHT ARM TRANSITION

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.

Goal: 4 rounds of 5 reps

PIKED ELBOW 1 ARM PUSH UPS

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands one arm at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 4 rounds of 4 reps each arm

PLANK PULL THROUGHS

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

Goal: 4 rounds of 3-5 reps

STALDER HIP LIFTS + 1 LEG PULSE

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: 4 rounds of 8 reps each leg

Try putting your hands on yoga blocks!

SQUAT JUMPS

Description: Start in a seated position with arms overhead. Explode up and jump as high as you can. Control your body back down to seated position.

Goal: 4 rounds of 8 reps

SCAP PULL UPS

Description: This move starts with arms holding onto pull-up bar. Engage lats and pull shoulders down and back (active hang) then relax back to start position.

Goal: 4 rounds of 5-8 reps