v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KIKI WRIGHT CUSTOM WORKOUT

Hey there Kiki!  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

BRIDGE TWISTS

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.

Goal: 3 rounds of 5 reps

1. Start in a pike 2. Turn right hand fingers OUT 3. Twist on right arm towards right into a bridge

1 ARM HANDSTAND PROGRESSION

Goal: 3 rounds of 5 reps per side.

TABLE WALKS

Description: Use your core to stay flat, not rotated during your walk, engage your glutes to keep your hips up without dipping. Walk forwards moving your opposite hand and foot at the same time.

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 3 rounds of 8 reps each leg.

DAY 2

ROCK TO STALDER

Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.

Goal: 3 rounds of 8 reps

V SCOOT

Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.

Goal: 3 rounds of 10 scoots.

FRONT LIMBER HANDSTAND ON WALL

Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow.

Goal: 3 rounds of 2 handstands

SPIDER CORE

Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.

Goal: 3 rounds of 12 reps each side

DAY 3

SQUAT JUMPS

Goal: 3 rounds of 8 squat jumps.

BRIDGE WALK OVER

Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.

Goal: 3 rounds of 3 walk overs

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. 

Goal: 3 Rounds of 10 reps

SWEEP SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 8 reps each direction 

DAY 4

PIKE FLIPS

Description: Begin in a pike. Attempt to keep your body in this position while doing a 360 degree turn.

Goal: 3 rounds of 5 reps each direction.

INTRODUCTION TO VALDEZ

Description: Follow this video for your introduction to flipping.

Goal: 3 rounds of 5 reps per side 

PRESS HANDSTAND PRACTICE

Description: Go into a middle straddle with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 10 seconds.

Goal: 3 rounds of 6 reps

C STAND

Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.

*Be sure to look down at your hands as you complete this move or you will hit your head on the floor

Goal: 3 rounds of 8 reps per side.

DAY 5

1 FOOT DIVE PUSH UPS

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.

Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.

PLANK TO V PULL THROUGH

Description: Work your core compression and shoulder strength specifically to lift your hips to bring them back and forward without touching the floor.

Goal: 3 rounds of 10 reps

PRESS HANDSTAND - FEET LIFTS FROM BLOCK

Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.

Goal: 3 rounds of 5 reps.

KONG TO SHOULDER ROLL

Description: Follow the video and start off slow to remain safe. (And let me know if you can’t find anything to kong over haha)

Goal: 3 rounds of 3 attempts.