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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JON TORODASH CUSTOM WORKOUT

Hey there Jon!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress.  Just give us 30-60 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 1 - SHORTER DAY

V-STAND COMPRESSION LEG LIFTS

Description: Begin seated with legs straight. You will then hold your hands near hips and not lean backwards as much to force your lower core to lift your legs, not leaning backwards to lift your legs.

Goal: 2 rounds of 10 reps

BENT KNEE V-STAND HOLDS

GOAL: 2 rounds of 5 lifts 

TWIST LUNGE

Description: Start standing with your feet slightly wider than shoulder width apart. Turn one direction 90 degrees making sure your pivot both feet with your body. Perform a lunge assuring your front knee does not translate over your front toe. If it does, reset and begin with your feet further apart.

Goal: 2 round of 8 reps each leg

HUMAN FLAG HOLDS

Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds each rep. Repeat on other side. 

**WORK TO FULLY EXTEND YOUR TOP ARM**

Goal: 2 rounds of 5 reps per side

SKIN THE CATS

Description: Follow the video to work your lower core and shoulder range of motion. 

Goal: 2 rounds of 15 reps 

FLARES AROUND THE WORLD

Description: Follow along with this video for an introduction into flare training to work into power moves!

Goal: 2 rounds of 2 reps per direction

STALDER 2ND 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: 2 rounds of 5 reps each side

WORKOUT 2 - LONGER DAY

PIKED HANDSTAND LEG LIFTS

Description: Focus on placing your feet on a high enough surface to allow you to pike so your hips are directly over your shoulders. You will then engage your core even stronger to pull the hips forward as you engage your glutes to lift your legs.

Goal: 2 rounds of 10 reps.

HANDSTAND PUSH UPS

Description: Get into a handstand on the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

GOAL: 2 rounds of 1 handstand with 5-10 push-ups

SWEEPS 2 HANDS BACKWARDS

Description: Follow this video to work your core and hip range of motion.

Goal: 2 rounds of 5 reps per side

DIPS

Description: Start with hands on dip bars. Complete dips w/emphasis on elbows staying tight to your trunk as demonstrated in this video.

Goal: 1 round of 15 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!

PISTOL SQUAT IN DOOR FRAME

Description: Stand with the doorframe directly in front of you. Perform a pistol squat as far down as you can control with help from the frame for balance.

Goal: 2 rounds of 7 reps each leg

BODY ROLLS (DO DAILY)

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. 

Goal: 2 body rolls WITH 15-20 sec holds

WORKOUT 3 - FLEXIBILITY DAY

BUTTERFLY STRETCH

Goal: 1 round of 2 reps per side x 30 second holds per rep 

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round of 2 reps each leg x 30 second holds

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.

HIP ROTATIONAL CORE WORK

Description: lay on your back as seen in the video. Complete this move with emphasis on core engagement as well as hip range of motion.

Goal: 1 round of 20 reps per side

Extra Notes: keep your core intact so your lower back does not arch. 

SINGLE LEG LOTUS STRETCH

Description: Position yourself as seen in this video. Focus to keep the flexed knee (front knee) at 90 degrees working to progress your knee to the ground.

Goal: 2 reps each leg x 30 second holds per rep

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 2 reps each side x 30 second holds

HUMAN PRETZEL

Description: Follow this video to work your hips and glute strength while stretching. Please note, that you will start with this position and eventually work to holding your foot.

Goal: 5 reps each side x 10 second holds per rep

WHERE WE ARE GOING:

ROCK TO STALDER

V STAND - LEVEL 0.75

PRESS HANDSTAND

PIKED WALL SPLIT

Description: Start in a piked elbow plank position with both heels against wall. You will then lift 1 leg to place that foot on the wall. Make sure your pelvis stays square. Hold this position focusing on shifting weight towards your heels/wall.

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