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JOSEPH DIOSANA CUSTOM PROGRAM

Hey there Joseph!  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!

SHOULDER EXTENSION FORWARD FOLD

Goal: 4 rounds 15 s hold per round

WRIST WARM UP

HIP FLEXOR STRETCH

Hold 2 mins per leg

HAMSTRING STRETCH

Hold 2 mins per leg

LAT STRETCH

Hold 30 s twice per side

DAY 1

HIP LIFT

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: 3 rounds 8 reps

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: 3 rounds of 8 reps

WALL BRIDGE

Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge. 

Goal: 3 rounds 5 reps. 

DRAGON SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward. 

Goal: 3 rounds of 8 reps each leg.

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: 3 rounds of 5 reps each direction

Goal: Activate core and activate shoulder musculature with an active hang and grip strength

DAY 2

FROG STAND STACKING

Description: Do a frog stand close to a wall so your upper back makes contact with the wall. This will help train getting your hips over your elbows/hands. When able, progress to lifting one knee off your elbow then both knees.

 Goal: 3 rounds of 3 frog stands.

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 3 rounds of 10 reps each leg.

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! 

Goal: Hip rotators and mobility within hip capsule

STALDER PULSES IN DOORFRAME

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.* 

Goal: 3 rounds of 5 reps.

FOAM ROLLER SINGLE LEG 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 12 reps each leg.

SHOULDER EXTENSION

DAY 3

BENT KNEE .25 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. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 3 Rounds, 10 reps per round

HORSE STANCE SQUAT

 

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 3 seconds. Goal: 3 rounds of 2 reps with15 s holds

FORWARD FOLD WITH HIP ABDUCTION

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 15 sec holds x 4 reps each leg

Goal : Lengthen hip adductors and hamstring and low back 

SQUATTED WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum. 

Goal: 3 rounds of 15 reps.

PLANK HIP DIPS

Description: 5 second holds per position. 

Goal: 3 rounds of 8 rep each direction TAP THE FLOOR