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LARS CAMPS CUSTOM WORKOUT

Hey there Lars!  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!

MASTER WARM-UP

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

Goal:  1 round at start of workout for warm-up focusing more on holds than lifts for the handstand portion of the warm-up

QUAD AND HIP FLEXOR STRETCH

Description: Focus on not arching your back as you work this movement. DO THIS DAILY

Goal: 2 reps of 30 second holds per rep per leg

DAY 1

BABY STRETCH

Description: Goal is to open your hips as you keep your back flat on the ground.

Goal: 3 rounds of 2 reps of 20 second holds per rep

Extra Notes: You might not hit 20 seconds every rep every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLED HOLLOWBODY HOLDS

Goal: 3 rounds of 60 second holds

Extra Notes: You might not hit 60 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

1 LEGGED PIKED TRICEPS PUSH-UPS

Description: Work on your upper body strength and flexibility together. Be sure to hold your core in a hollow body position to not arch your back at all (your leg may not lift as high for now.)

Goal: 3 rounds of 8 reps per leg 

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

L CIRCLES

Description: Work to hold your hips and feet up the whole time!

Goal: 3 rounds of 5 reps per direction

HANDSTAND TOE TAPS

Description: Start by getting yourself into a piked position with feet on wall, working your core to hold your hips over your shoulders and hands. Work to hold this stacked position as much as you can as you lift 1 leg up behind you, then bring that same leg down to “tap the floor with your toes”.

Goal: 3 rounds of 15 reps per side

Extra Notes: You might not hit 15 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

MIDDLE SPLITS WITH BUTT TO WALL

Description: Working your middle splits to stretch your hamstrings AND adductors at the same time.

Goal: 3 rounds of 30 second holds per round

KONG WALKS

Description: Goal here is to work your core compression and hip range of motion for future free-running moves

Goal: 3 rounds of 10 walks

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

PIKE CORE HOLDS

Description: Work your core for solid V-stand control.

Goal: 3 rounds of 30 second holds per round

Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND PROGRESSION

Description: You will start in a frog stand position working to get your knees on your triceps. You will then work to hold your core active to stabilize your pelvis as you lift 1 leg at a time. Goal is to lift multiple reps in a row without losing your balance

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FIGURE 4 SQUAT

Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.

Goal: 3 rounds of 10 reps per leg 

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

DAY 3

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SUPERMAN TO PIKE PULLS

Description: You will start in a superman position. You will then pull down through your elbow to start to lift your hips up and use your core to slide your feet into the piked position. You will then lower yourself back down to full superman position focusing on controlled lowering (NO FLOPPING)

Goal: 3 rounds of 10 reps 

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

PLANCHE PLANK HOPS

Description: You will start in a planche position with the lift leg on a raised surface (such as your couch, chair or ottoman.) From there, you will lift the other leg to same height of the raised leg as you hold a hollowbody position and shoulders forward to hands.

Goal: 3 rounds of 10 reps per side 

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

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.

Goal: 3 rounds of 10 reps per leg 

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

PIKED PULL-UPS

Description: Work your pull-up strength with core strength and flexibility in this move. Goal is chest to bar each rep.

Goal:  3 Rounds of 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SQUAT TO STALDER

Description: Focus on bent elbows with thighs on triceps to maximize your core engagement as you lift 1 leg up at a time.

Goal: 3 rounds of 8 reps per side 

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!