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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOSEPH FORD WORKOUT

Hey there Joseph!  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!

DAY 1

MASTER WARM-UP

Description: Follow along with this video for a full body stretch/warm-up

Goal: 1 round at start of program.

BRIDGE PUSH-UPS

Description: **Be sure to push through your heels to come to the full bridge.

Goal: 4 rounds of 8 reps

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got thi

PLANCHE HIP LIFTS

Description: This move starts with knees between arms with elbows straight. You will then lean forward working to increase the weight through your arms/hands while you lift your knees to your chest. Once your knees are against your chest, you will then work to lift 1 foot to your bottom while keeping your core engaged to keep your hips up.

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-BRIDGE TWISTS

Description: Start in a pyramid push-up on your elbows. You will then rotate your hips working to open the shoulder by having the chest open towards the ceiling. You will then return to the pyramid plank and rotate the other direction. Be sure to squeeze the glutes strongly throughout to keep the hips elevated and working to open your chest/shoulders 

Goal: 4 rounds of 5 reps per side

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

V-STAND

Description: Slide hips back to the V-stand position, then bend your knees bringing your knees to your chest to work to hold and get to the second video.

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND WALL PUSH-UPS

Description: This move starts in a handstand position on the wall. You will then complete push-ups working to lower yourself so that your head touches the floor.

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

SQUAT TO STALDER

Description: Start in a wide squat. You will then place your hands on the ground between your legs working to move the hands backwards to be behind the line of your feet. You will then lower your squat further to put more weight on your hands working to then bring 1 leg forward at a time to attain the final stalder position.

GOAL: 1 round of 10 reps

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

DAY 2

FLEXIBILITY VIDEO

Goal: 1 round at start workout for warm-up and 1 round at end of warm-up. 10 sec holds for warm-up and 30 sec holds for cool down.

CORE V-UPS

Description: Start in sitting with legs out in front of you, leaning back on your hands. You will then compress your core allowing your pelvis to tilt backwards then lifting legs up off the ground. Start with bent knees being sure to not allow your elbows to bend.

GOAL: 4 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LUNGED QUAD STRETCH

Description: This move starts in a lunged position with shin and knee of back leg against a wall. You will then add stretch by lifting your chest by pulling your core to your spine pushing the lower back towards the wall causing your bottom to touch the heel of the back leg.

Goal: 4 rounds each leg with 20 second holds

PIKED PUSH-UPS

Description: Place feet on elevated surface. From there you will walk your hands in so that your hips are stacked over your hands. You will then hold that position and bend your elbows to complete a push-up on the arms.

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ADAPTED STALDER PUSH-UPS

GOAL: 4 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TOE TOUCHES

Description: Start laying on the ground. You will then lift your legs up to the ceiling and hold them there. You will then reach for your toes holding your feet up and legs straight the entire time.

GOAL: 1 round of 40 reps

Extra Notes:  You might not hit 40 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG HOLDS

Description: Goal is to engage your whole body to eventually be able to lift your legs off the ground!

GOAL: 1 round of 3 reps of 20 sec holds per side.

Extra Notes:  You might not hit 20 seconds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

EXTRAS

FROG (CROW) TO PLANK

FOUNDATION KATA