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JOHN TURNER CUSTOM PROGRAM

Hey there John!  Here’s your custom program which includes 2 days worth of exercises. The plan is for you to complete each of these workouts twice a week (so 4 days of exercising).  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!

DAY 1

SPINE FLEXIBILITY

Description:  Follow along with this video to get a great flexibility training in from neck to toes.

Goal:  1 round at start of workout and 1 round at end of workout w/5 reps if reps for warm-up and 10 reps for cool down if reps; 10 sec holds for warm-up and 30 sec holds for cool-down if holds.

HANDSTAND PIKE WALK-UPS

Description:  This move starts in a plank position with feet on a raised surface. You will then walk your hands in towards that raised surface keeping your legs straight and allowing your hips to flex. You will then walk your hands back out to a plank position.

*Idea is to stretch the legs while opening the shoulders.

Goal:  5 Rounds, 5 reps

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED PUSH-UPS

Description:  Once in the pike position, you will then complete push-ups working to keep your core engaged throughout to not allow the back to arch.. 

Goal:  5 Rounds, 4 reps per pike walk-up

Extra Notes:  You might not hit 4 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING BICYCLES

Description:  Start hanging on a bar or bar like equivalent. You will then lift your legs tucking your knees to your chest and hold it. You will then straighten 1 leg out at a time working to fully straighten the knee on each leg.  

Goal:  5 Rounds, 6 reps per side

Extra Notes:  You might not hit 6 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE LEG STALDER LIFTS

Description: This move starts sitting on your bottom with legs wide. You will place one of  our hands in front of you between your legs and the other behind your bottom. You will then contract your quads to hold your knees straight while you lean forward to push with both hands to forcefully push with your arms to lift your bottom up

**Be sure to stay leaning forward to lift your bottom up and work the flexibility of your spine.

Goal: 5 Rounds, 10 reps per round.

Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

LUNGED BACKBENDS

Description: Start by standing in a lunge with the back foot against the wall/surface you will be reaching for. You will then hold the lunge as you open your back and hips to reach behind you to touch your hands to the wall/surface. Goal is to keep your arms straight and elbows at ears throughout.

Goal: 5 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

FLEXIBILITY TRAINING

Description:  Follow along with this video to get a great flexibility training in from neck to toes.

Goal:  1 round at start of workout and 1 round at end of workout w/5 reps if reps for warm-up and 10 reps for cool down if reps; 10 sec holds for warm-up and 30 sec holds for cool-down if holds.

V-STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Once you have lifted the bottom, hold it up and work to hop both legs.
Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 5 Rounds, 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-UPS WITH A SOFT BLOCK

Description:  This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to laying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep.

**Focus to reach your hands to feet each attempt keeping the legs fully straight.

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SNAKE SQUATS

Description: Start in horse stance squat. You will then shift to 1 side working to keep your knee in line with your foot as you shift your hip to the side to bring it into alignment with that knee as well. Once to the side, you will work to lower your bottom to increase the depth of the squat before returning to the middle to then repeat on the opposite side.

Goal: 5 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

COIL SQUATS

Description: Start in horse stance squat. You will then rotate to 1 side working to be able to cross the back knee to the opposite side of the front foot. You will then return to the horse-stance before rotating the opposite direction.

*ALL ROTATION SHOULD COME FROM YOUR HIPS. YOUR FEET AND KNEES WILL ROTATE TO ALLOW THE MOVEMENT WITH NO TWISTING OF THE KNEE

Goal: 5 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HIP BRIDGES WITH LEG LIFTS

Description:  This move starts by lying flat on the ground with feet flat on the ground and knees bent. You will then squeeze your glutes forcefully to lift your hips up off the ground. Once the hips are lifted making a straight line from knees to shoulders, you will then lift 1 leg at a time.

Goal:  5 Rounds, 10 reps per leg per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL MIDDLE SPLITS

Goal: 5 rounds of 3 reps w/15 sec holds per rep

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDS

GOAL IS FOR 30 SEC HOLDS FOR AT LEAST 3 REPS

EXTRAS TO TRY

MASTER WARM-UP

Follow along with this video for a whole-body warm-up/light workout. 

NEEDLE KICKS

HANDSTAND WALL WALK-UPS

SQUAT TO STALDER

WALL SPLITS

HANGING WIPERS

NINJA STRENGTH KATA LEVEL 1