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JUAN GOVENS CUSTOM WORKOUT

Hey there Juan!  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

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

SINGLE LEG PLANCHE LEANS

Description: Start in a plank position with core thoroughly engaged causing your back to round like a turtle shell. You will then lean forward ensuring that your shoulders are past your hands. Once forward, you will lift 1 leg at a time by squeezing your glutes strongly to lift the leg behind you.

Goal: 1 round of 5 reps per side with 10 sec holds per rep

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

PLANK TO STALDER

Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

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!

ROUNDED BACK WALL SQUATS

Description: Start with feet together You will then squat low so that your hips and knees are at 90 degrees. You will than contract your core causing your lower back to become flush with the wall with your arms in front of you as if you are holding a bucket. You will then hold this position for the below time. 

Goal: 4 rounds of 30 second holds

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!

PIKED HANDSTAND PUSH-UPS

Description: Start with feet on raised surface and body in a plank position. You will then walk your hands inwards towards the raised surface entering into a pike position, keeping legs straight. Once in the piked position you will work on push-ups working to get your head to touch the ground. 

Goal: 4 rounds of 8 reps.

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

CROSS-BODY V-UPS

Description: Start laying on your side being sure that you are slightly rotated backwards so your weight is on the buttocks instead of the hip on the ground keeping legs fully straight. You will then crunch your core causing your legs to lift bringing your top arm’s elbow to the opposite knee before returning to starting position.

Goal: 4 rounds of 15 reps per leg

Extra Notes:  You might not hit 15 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!

DAY 2

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

REVERSE CRUNCHES

Description: This move starts laying on your back. You will curl yourself up causing your upper core/shoulder blades to lift off the ground. You will then pull your knees in and out causing your legs to straighten and bend to maximize core engagement.

Goal: 1 Round, 20 reps.

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

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a chair. You will touch the chair with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the control. 

Goal: 4 rounds of 5 reps per leg

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!

PLANCHE HIP LIFTS

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression. 

Goal:  4 Rounds, 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!

NINJA STRENGTH KATA 1

Description: Follow along for an introduction to bar work to increase your strength in your core and arms to attain a muscle-up

Goal: 4 rounds of 2 reps per round.

Extra Notes:  You might not hit 2 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE HANDSTAND WALK-INS

Description: Start with feet on wall 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 working to bring your hips over your shoulders without arching your back before walking back out to a plank.

Goal: 4 rounds of 5 reps.

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