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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JUDE KVIETKUS CUSTOM WORKOUT

Hey there Jude!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form over number of reps always! Listen to your body!

FLEXIBILITY

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

DAILY STRETCHING FOR BACK

Goal: 2 reps x 30 second holds each stretch

BENT KNEE BABY STRETCH

BABY STRETCH

DAILY WALL SQUATS WITH ENGAGED CORE

Description: Squat at wall with engaged core so your lower back is flat against the wall.

Goal: 2-3 reps, 1 minute holds with 20 second rest between reps.

HAMSTRING STRETCH

Goal: 2 reps x 30 second holds each stretch

WRIST WARM UP

WORKOUT 1

PRE-HANDSTAND HOLDS

Description: Focus on using your core to lift your hips up and put weight through your hands to be up on your toes

 Goal: 2 rounds of 1 minute holds (goal)

SQUAT TO STALDER

Description: Start in a squat position with feet wider than hips. You will then place your hands between your feet working to bring them in line if not behind the line of your feet. you will keep your elbows bent as you squat down to open your hips while you work to slide your feet forward to lift 1 leg out in front of you to the best of your ability.

Goal: 2 rounds of 30 second holds

WALL SPLITS

Description: Focus on core engagement to stabilize your back and pelvis as you work your leg flexibility in this move. Work to not let the lifted leg touch the ground between reps as you walk out to get some cardio workouts as well.

Goal: 2 rounds of 8 reps

CRUNCH SQUAT

Description: Start with legs together. You will then squat as low as possible, holding onto a surface if necessary for balance, to work your ankle range of motion and quad strength for these squats.

Goal: 2 rounds of 10 reps

HOLLOW TO TUCK TO HOLLOW TO V UP

Description: Use your core to complete this move!

Goal: 2 rounds of 60 second

WORKOUT 2

BENT KNEE V-STAND HOLD

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. You will then further engage your core to bring your knees to your chest to hold a bent knee v-stand position.

Goal: 2 rounds of 30 second holds per round 

FROG STAND HOLDS

Description: Work on balancing on your hands by getting into this frog position working to hold the position through core and shoulder engagement

Goal: 2 rounds 30 second holds per round

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. 

Goal: 2 rounds of 30 seconds per side per round

L EXTENSIONS

Description: Start in a ring support stand then bring knees in a tucked up position. Straighten your knees into an L extension then return to a tucked up position

 Goal: 2 rounds of 10 reps 

WORKOUT 3

STANDING PANCAKE STRETCH

Description: Work this move to stretch your legs and hips focusing on controlled movements and hold times

Goal: 2 rounds 30 second holds per round

PIKE PUSH UP

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

 Goal: 2 rounds of 10 push ups.

PIKE HOLDS

Description: Pike and lift legs up, holding on to calf or as close to ankles as possible. 

Goal: 2 rounds, 2 reps, 30 second holds

PLANCHED PLANK SINGLE LEG HOLDS

Description: Start in a deep squat position with your arms on your ears. You will then work to jump as seen in this demo to then land back into the deep squat. Use the deep squat position as your rest position between reps

 Goal: 2 rounds of 3 reps, 5 second hold per rep

SWEEPS FORWARDS

Description: Follow this demo video to work your core compression and hip range of motion. 

Goal: 2 rounds of 5 reps per leg