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JOSH CHRISTENSEN CUSTOM PROGRAM

Hey there Josh!  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!

HIP ABDUCTION FORWARD FOLD

Goal: 2 rounds 1 min each leg

HAMSTRING/CALF STRETCH WITH STRAP

Goal: 3 rounds 30 s per round

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.

 Goal: 30 sec holds x 2 reps each leg

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight. 

Goal: 30 sec holds x 2 reps each leg

HIP ROTATION KICKS

DAY 1

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds of 5 reps

STALL BAR V STAND WITH LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall. 

GOAL: 3 rounds of 5 lifts each leg 3 s hold per side

PIKE TO TABLE TO VALDEZ CORE

Description: Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground. leg. Begin in the table position. Squeeze your core and glutes while you lift one leg and the opposite arm 

Goal: 3 rounds of 5 reps each side

PLANK TO PULL V THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

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, 8 reps per round

DAY 2

PLANCHE PRESS UP SINGLE LEG TAPS

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. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.

 Goal: 3 rounds of 8 reps each side hold for 3 s each side

ELBOW TO PIKE WITH LEG LIFT

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 5 slide ins each leg lifts hold for 3 seconds per leg lift

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 5 reps

FRONT LEVER CRUNCHES

Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from you chest WITHOUT letting your hips fall.

Goal: 3 rounds 8 crunches

1 FOOT PLANCHED PLANK LEAN

Description: In a tall plank, push shoulder blades apart, hollow out your core, tuck your tailbone underneath you –  weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows 

Goal: 3 rounds 30 s holds

DAY 3

PRE BRIDGE TWIST

Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active. Work to bring your hips over your shoulders without arching your back, then raise one leg and hold for 3 seconds. 

Goal: 3 rounds of 8 reps.

FROG STAND - 2 LEG LIFTS

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 2 legs up off the elbows and return with control.

Goal: 3 rounds of 8 reps

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 3 rounds of 8 push-ups

STALDER PULSES WITH HIPS LIFTED

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 of 5 push-ups each leg

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

 Goal: 3 rounds of 1 rep each direction

BONUS - VALDEZ

Description: Start in a squatted position with 1 hand on the floor and 1 hand up overhead. Rotate your torso and place both hands on the ground while also lifting hips and kicking legs around.

Goal: 3 rounds of 5 reps per side