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JOHN SAYLOR 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!

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!

DAY 1

HIP LIFT SECOND 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, hold the leg up in between your arms and pulse the other foot off the ground. 

Goal: 3 rounds of 5 reps each side

TABLE TO VALDEZ CORE

 Goal: 3 rounds of 8 reps

Goal: Activate Core AND compress , activate glutes within table position 

CRUNCH PLANCHE HOLD

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche

Goal: 3 rounds of 8 reps

FOAM ROLLER HIP BRIDGE

Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power. 

Goal: 3 rounds of 5-10 reps each leg.

TOES TO HANDS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 3 rounds of 5 reps

DAY 2

STRAIGHT ARM FROG STAND

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 10 reps per leg. 

CORE V LEG LIFT

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up. 

Goal: 3 rounds of 5 reps

SUPERMAN TO V ROLL

Description: Begin on your stomach and contract into a superman. Roll to your stomach then up into a V. Lower back down and roll back to superman.

Goal: 3 rounds of 8 reps.

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 3 Rounds, 10 reps per round.

CROSS BODY V UPS

Description: This move starts laying on your side with your elbow under you and chest open towards the ceiling. You will then crunch your core lifting your legs, but focusing to bring your elbow to your knees.

*Be sure that you focus on bringing your elbow towards your leg to crunch your core, not lifting your legs too much.*

Goal: 3 Rounds, 10 reps per side

DAY 3

HOLLOW TUCK TO V

Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.

Goal: 3 rounds of 10 reps.

PLANCHE PUSH UPS

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.

W SIT SQUAT

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can. 

Goal: 3 rounds 10 alternating taps

PART OF FLARE AROUND THE WORLD

Description: 5 second holds per position. 

Goal: 3 rounds of 2 rep each direction

NERVE REHAB

NERVE FLOSSING

Lay on your back, as you extend your knee and bring toes toward your face bring your head up SLOWLY folding yourself in half. NO SYMPTOMS ALLOWED

Goal: 20 reps slow

CAT COWS

Get on your hands and knees. Arch your back and then drop your belly toward the floor. 

Goal: 20 reps alternating between the two slowly

LOWER TRUNK ROTATIONS

lay on your back with your knees bent arms out to the side. drop knees to one side and then the other. 

Goal: hold of 10 seconds alternating side 10 times

OPEN BOOK

lay on your side, knees bent. Take one arm and cross it over your body. Turn your head and hold for 10 seconds. 

Goal: 10 on each side