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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JULIAN KUHNERT CUSTOM WORKOUT

Hey there Julian!  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

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

Goal: 4 Rounds, 10 reps each direction per round.

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!

REVERSE GRIP PUSH-UPS

Description: Start in a push-up position. You will then turn your hands backwards and complete push-ups keeping your elbows near you side to work the triceps. BE SURE TO HOLD A TURTLE SHELL BACK THROUGHOUT.

Goal: 4 rounds of 6 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!

OBILQUE CORE ROLL-BACKS

Description: Start laying on your back. You will then contract your core to roll your legs up over your head to 1 side working to get your feet to touch the ground on the side of your head.

Goal: 4 rounds of 10 reps per side

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!

1 FOOTED PLANCHE LEANS

Description: Start in a plank position being sure your core is engaged to round your back like a turtle. You will then hold that core engagement and lift 1 leg up behind you squeezing your glutes forcefully.  

Goal: 4 rounds of 30 second holds per side, per round.

Extra Notes:  You might not hit 30 seconds 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!

LUNGED QUAD AND HIP FLEXOR STRETCHING

Description:  This move starts in a lunge position with back leg positioned so shin is flat against the wall. You will then work to push your bottom towards the heel of the back leg and to straighten your back by pushing your lower back towards the wall without arching at all.

Goal:  1 Rounds, 4 reps per side with 20 sec hold per rep

Extra Notes:  You might not hit 4 reps every round, 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

BENT KNEE V-STAND

Description: Start sitting with hands next to hips. From there you will pull your legs to your core compressing your body while lifting your hips off the ground through forceful contraction of your triceps. You will hold this position working to eventually squeeze your shoulder blades together to bring the hips forward to progress to a V-stand. 

Goal: 4 rounds of 30 second holds per round

Extra Notes:  You might not hit 30 seconds 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!

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 4 rounds of 10 crunches. 

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!

PIKE TO PLANK

Description: Start in a piked elbow plank. You will ensure that your core is engaged by causing your back to slightly round. You will hold that core engagement as you lower your hips while you shift your weight forward to a plank position before pushing to return to the piked plank position. 

**DO NOT ALLOW YOUR BACK TO ARCH AT ANY POINT DURING THIS MOVEMENT**

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!

STALL BAR WALK-DOWNS

DESCRIPTION: Your focus is to focus on engaging your bottom to help you lift so that you do NOT lift with your shoulders and neck. Keep your back rounded throughout to lessen shoulder activation as well.

Goal: 4 Rounds, 5 reps.

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

FROG STAND

Description:  This move starts in a wide squat position. You will then place both knees against your triceps and lean forward allowing your elbow to bend to attain a frog position.

Goal:  4 Rounds, 8 reps per round

Extra Notes:  You might not hit 8 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 3

PIRIFORMIS STRETCH

Description: Laying on the ground, you will bend 1 knee up placing the foot on the wall. You will then cross the other leg across the bent knee placing the ankle at the knee. You will then push the crossed leg towards the wall pressing at the knee, being sure that your pelvis stays flat to the ground. 

Goal: 1 round of 3 reps per side with 30 second holds per side.

Extra Notes:  You might not hit 3 reps per side or 30 seconds each hold, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALL BAR HAMSTRING STRETCH

Description: Standing with bottom to bar, you will reach down working to bend in half to “kiss your knees” helping yourself to get there by reaching for a low bar on the stall bar. Once you are there, you will lean forward working to increase the stretch.

Goal: 1 round of 10 reps with 10 second holds per rep.

Extra Notes:  You might not hit 10 reps per side or 10 seconds each hold, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE ARM BLOCK CRUNCH

Description: Laying on the ground, you will bend 1 knee and 1 arm holding a small and light-weight object between the bent elbow and knee by engaging your core while you hold your head with the hand of the bent arm. You will then crunch the side not holding the block in and out touching your elbow to your knee. 

Goal: 3 rounds of 10 reps per side.

Extra Notes:  You might not hit 10 reps per side or hit all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING SHOULDER SHRUGS WITH TUCKED KNEES

Description: Hanging from your stall bar you will crunch your knees to your chest and hold them there. Once your knees are tucked, you will shrug you shoulders down and together working to pull your shoulder blades away from your neck.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps or hit all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDS

Description:  This move starts with hands on the ground and legs wide working to position your feet in alignment with your hands. You will then squeeze EVERYTHING as you shift forward to put weight through your hands and work to lift your hips up to eventually hover your feet.

Goal:  4 Rounds, 30 second holds per rep

Extra Notes:  You might not hit 30 seconds 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!