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JOSHUA HASTINGS NEWEST CUSTOM WORKOUT

Hey there Joshua!  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!

FIGURE HEAD STRETCH

MASTER WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up 10 second holds or 10 reps per move

DAY 1

HOLDS WORKOUT

HOLD EACH MOVE FOR 1 MINUTE AT THE HARDEST LEVEL YOU CAN!

FROG TO HANDSTAND

PLANCHE PLANK

V-STAND

STALDER

SNAKE SQUAT (1 MIN PER SIDE)

CRAB (1 MIN PER SIDE)

BRIDGE

HOP YOUR FEET TO HELP WITH WALK-OVERS

DAY 2

POWERMOVES LEVEL 2

Description: This is your first powermoves kata! We are going to work into the flare with this kata!

Goal:  1 Round of 5 reps

PRESS HANDSTAND TO STALDER ROLLS

Description: Focus on lifting your hips as high as you can, then roll forwards through a stalder push-up so you can repeat.

Goal: 1 round of 10 reps total

SPINDLE TO HANDSTAND CIRCLES

Description: Start by kicking up through a spindle to a handstand, then continue rotating your hands and body into handstand circles

Goal: 1 round of 5 reps per direction

L PULL-UPS WITH OBLIQUE ROTATIONS

Description: Work a pull-up to the top of the bar. You will then engage your core to attain an L position and hold it as you rotate your legs side to side.

Goal:  1 Round of 8 reps (2 rotations per side per pull-up rep)

DAY 3

SPLITS HANDSTAND KICK-UP, ROLL OUT, TO KIP UP

Description: Work this move to progress your handstand control and jumping up from the ground
Goal: 3 Rounds, 5 reps

1 ARM MEAT HOOKS

Description: Work your core and shoulder strength for 1 arm meat hooks. Progress to holding this position for up to 10 seconds per rep.
Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

6 STEP FLARES

Description: Work this move to continue progressing with your flares

Goal: 3 rounds of 2 reps each direction

NINJA KATA LEVEL 4

Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.

Goal: 3 rounds of 1-2 reps

DAY 4

1 ARM HANDSTAND PROGRESSIONS

Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position. 

Goal: 3 rounds of 5 reps per side

L CIRCLES

Description: Work on holding your core active in an L position. You will then walk on your hands in a circular movement. 

Goal: 3 rounds of 3 reps per direction

STALDER TO PRESS HANDSTAND ON RINGS

Description: Start on the rings with legs outside arms in a stalder position. You will then work to engage your lower core to lift your legs up in a press handstand position as high as you can, then lower back into a stalder position.

Goal: 3 rounds of 3 reps

WINDMILL, CRAB, WINDMILL, POP-UP

Description: Work this move to support dynamic movements while hand balancing

Goal: 3 rounds of 4 reps per direction

HANDSTAND KATA LEVEL 3

Description: Your handstand kata. 

Goal: 1-3 reps

DAY 5

DRAGON TAILS

Description: Work this move by laying on the floor and stabilizing through a vertical pole/deck banister.

Goal: 3 rounds of 10 reps

DRAGON YAWNS

Description: Work this move from the first part of the video where you are standing, lean back to work into a bridge, then return to standing. That is the dragon yawn.

Goal: 3 rounds of 10 reps

DRAGON FLAGS

Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds. 

Goal: 3 rounds of 10 reps per side

DRAGON BUTTS

Description: Work this movement to keep progressing towards walkovers and levers

Goal: 3 rounds, 10 reps

FREERUN KATA LEVEL 2

Description: Your freerun kata. 

Goal: 1-3 reps