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JUSTIN HOFFMAN CUSTOM WORKOUT

Hey there Justin!  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!

WRIST MOBILITY (DO DAILY)

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE 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 if holds, otherwise 5 reps per move for warm-up and cool down

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.

Goal: 3 rounds of 7 rolls

PISTOL SINGLE LEG SQUATS

Description: Keep your hips neutral without rotating! Keep the leg on the raised surface straight.

Goal: 3 rounds of 10 reps per side

SIT TO SQUAT

Description: Work to lessen how much your arms are helping you so your glutes and legs can be the focus.

Goal: 3 rounds of 10 reps per side

CORE TOE REACHES

Description: Laying on the ground with legs straight to the ceiling/sky. You will hold those legs up as you reach for your toes each rep. 

Goal: 3 rounds of 15 reps

HIP FLEXOR STRETCH

Description: Start as video demonstrates. You will then work to open your hip on the back side against the bed/wall by pushing your pelvis backwards instead of arching your back. 

*Keep core active to not let the back arch. 

Goal: 3 rounds of 3 reps per side with 30 sec holds per rep

SQUAT TO STALDER

Description: Start working into the deep squat, then lift a leg as able. 

Goal: 3 rounds of 3 reps per side with 5 sec holds per rep per leg

HIP ROTATIONAL CORE WORK

Description: Start working into the deep squat, then lift a leg as able. 

Goal: 3 rounds of 8 reps per side

DAY 2

SPINE FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

SPINDLES

Description: This will work your core engagement as well as hip range of motion.

Goal: 3 rounds of 5 reps each direction

FROG TO ELBOW PLANCHE

Description:  This move starts balancing in a frog stand. You will then work to hold your core active as you go from bent elbow to straight elbow position. The front of your shoulders will remain active as well.

Goal:  3 Rounds of 5 reps

V STAND

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. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.

Goal: 3 rounds of 10 reps per leg

CRANE TO WARRIOR

Description: Follow this video to work your balance

Goal: 1 round of 15 reps per side

1 ARM HANDSTAND KICK-UPS

Description: Focus on controlled core and even kicking throughout the whole movement.

Goal: 1 round of 10 reps per side

DAY 3

STALDER PULSES

Description: Focus on holding your hands on the floor flat as you tilt your pelvis backwards to lift the legs up..

Goal: 1 round of 25 reps

KNEELING TRICEPS WORK

Description: Keep your core engaged while you keep your elbows close to your side.

Goal: 1 round of 20 reps

FIGURE 4 SQUAT

Description: Only squat to just below 90 degrees at your hips to allow your glutes to work at their max.

Goal: 3 rounds of 4 reps per side

BENT KNEE GLUTE LIFTS

Description: Do this move with bent knees to start to really get your glutes active!

Goal: 3 rounds of 10 reps

TABLE WALKS WITH FEET TOGETHER

Description: Focus on glute and core engagement

Goal: 3 rounds of 15 steps

TOE TAPS ON BLOCK

Description: Focus on upright chest throughout this movement

Goal: 3 rounds of 15 steps per side

DAY 4

SHOULDER STRETCHING

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 30

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders. 

Goal: 1 round of 5 reps.

WEIGHTED V-UPS W/FEET ON BLOCK

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep. 

Goal: 4 Rounds, 10 reps per round. Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WIDE LEG TRUNK ROTATIONS

Description: Start standing in front of block with legs wide (on either side of the block). From there you will reach 1 hand to opposite foot bringing your shoulder to the same side of the block you are reaching towards causing your trunk to rotate. 

*Focus to ensure that your butt doesn’t stick out behind you to increase the stretch in the hamstrings. 

Goal: 1 round of 5 reps per side with 15 second hold per rep.

FRONT CRUNCH TO OPEN LEVER TO BACK CRUNCH LEVER

Description: Start hanging. You will then bring your knees to your chest as you lift your hips to bring your body level to the ground. From there, you will hold your body position working to pulse your legs by squeezing your glutes and holding your core active.

Goal: 4 rounds of 5 reps.

PIKED HANDSTAND PUSH-/HANDSTAND PUSH-UPS

Description: Do as many reps of actual handstand push-ups then transition to piked position. You will complete this exercise as in the video, however you will position your knees on the block instead of your feet.

Goal: 4 rounds of 8 reps.

BRIDGE PUSH UPS WEIGHT SHIFT TOWARD WALL

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. 

Goal: 4 rounds of 5 reps. *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

SINGLE LEG PIKED HANDSTAND HOLDS

Description: Startin a push-up position with feet on a raised block. From there you will walk into a piked position. You will hold that position as you lift 1 leg for a count of 5 then shift to the other leg lift for a count of 5.

Goal: 4 rounds of 5 reps per side.

MUSCLE UP TRANSITIONS

Description: Do this movement using the rings 

Goal: 4 rounds of 3 reps per leg

WINDMILLS SLOW

Description: Working on the core engagement here to maximize mobility to work into breakdancing!

Goal: 4 rounds of 3 reps per side

HANDSTAND LEVEL 1 KATA