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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!

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!

ANKLE WARM UP

Description: Follow the video to warm up your ankles

SUPINE HIP CIRCLES

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness. *Each rep includes a clockwise and a counterclockwise rotation.

Goal: 10 reps per leg

SEAL TO CHILD'S POSE

Goal: 10 sec holds x 3 reps each direction

DAY 1

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: 20 reps.

Extra Notes: If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting.

1 ARM HANDSTAND PROGRESSION

Description: Kick up to a handstand. Straddle your legs then weight shift over one arm as far as you can. Attempt to weight shift so far that you can unweight one arm. Switch sides.

Goal: 3 rounds of 5 weight shifts each direction.

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

FORWARD ROLL TO TUCK

Description: Follow the video and start off slow to remain safe.

Goal: 3 rounds of 3 attempts.

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

DAY 2

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards 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: 3 rounds of 1 handstand with 5-10 push-ups

HORSE STANCE CARTWHEEL

Description: Start in a horse stance, then place hands on the ground and push through the arms as you lift your legs to land on the other side of your hands. Start with KNEES BENT and build your confidence before attempting to straighten legs.

Goal: 3 rounds of 2 attempts each direction

L SIT ROCKS

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 3 rounds of 10 rocks, if you can’t do all reps, do an additional L sit hold for as long as you can.

FRONT CRUNCH LEVER TO STRADDLE LEVER

Description: Begin this move in your Front Lever Crunch position. Keep your hips up at the level of your shoulders as you extend both legs out into a straddle lever.

Goal: 3 rounds of 5 reps.

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

UNILATERAL MIDDLE SPLIT

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 4 reps each leg.

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

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

HANDSTAND KICK UPS

Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted. Hold as long as you can at the top

Goal: 3 rounds of 5 kick ups per leg, hold as long as you can at top then roll out

BONUS

FOUNDATION KATA

Description: 1 round of 1-2 attempts

FLARE AROUND THE WORLD HOLD

Description: 5 second holds per position.

 Goal: 3 rounds of 1 rep each direction once per week

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on) performed once per week

PISTOL SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 3 rounds of 8 reps performed twice per week