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LEVI JENKINS CUSTOM WORKOUT

Hey there Levi!  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 great whole body stretching.

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

WALL SPLITS

Description:  Start in a plank then walk your hands in as you push a leg up the wall into a split position. You will then work to keep pushing your pelvis towards the wall into a split position without allowing your hips to rotate.

Goal:  1 round with 5 reps per side with a 5 second hold per rep

PLANK TO STALDER

Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

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!

SQUATTED WALL CRUNCH

Description: Start laying on your back with arms above head, knees bent, bottom of feet touching. You will then lift your arms and legs at the same time, reaching for your feet and lifting evenly. You will then hold that position. 

Goal: 4 rounds of 3 reps per round with 30 second holds per rep.

Extra Notes:  You might not hit 30 seconds each rep or complete all 3 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!

BENT TO STRAIGHT KNEE V-STAND

Description: Start sitting on the floor with hands next to thighs. You will then contract your core to bring your knees to your chest while you lift your hips off the ground. You will hold your knees tight to your chest as you work to straighten 1 knee at a time working to point your toes towards the ceiling.

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 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!

HANGING WIPERS

Description: Start hanging with legs straight. You will then contract your core to lift your legs so that your feet are touching the bar you are hanging from. From there you will then rotate your trunk causing your legs to move in a wiper fashion.

Goal: 4 rounds of 5 reps per side.

Extra Notes:  You might not hit 5 reps, or even 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 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

BRIDGE PUSH-UPS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a chair. You will touch the chair with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the control. 

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 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!

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor.  

Goal:  4 Rounds, 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!

HIP ROTATION KICKS

Description: Lift hips by first contracting your core to tilt your pelvis backwards. You will then squeeze your glutes strongly to lift your hips up into a hip bridge. Once you are in the bridge, you will lift 1 leg at a time to “march” in place being sure to maintain your glute contraction to stabilize your pelvis.

Goal: 4 rounds of 10 rep per leg.

Extra Notes:  You might not hit 10 rep each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE COMPRESSION HOLDS WITH LEG LIFTS

Description: Work to hold the compression through core and not your arms.

Goal: 1 round of 30 sec holds kicking legs throughout, 5 reps.

SEAL CRAWLING WITH TURTLE SHELL BACK

Description: Work to hold the compression through core and not your arms.

Goal: 1 round of 6 walks focusing on core engagement and shoulder protraction

DAY 3

HANDSTAND HOLDS

Description: Work to hold the compression through core working to push through your arms and activating core to lift your hips.

Goal: 1 round of 4 minutes with 30 second holds, then 15 second rest between each hold

FIGURE 4 SQUAT

Description: Cross your leg so that ankle is at opposite knee. You will then squat down and keep the crossed knee down.

Goal: 1 round of 20 reps per side

FRONT LEVER CRUNCHES

Description: Start hanging. You will then bring your knees to your chest crunching yourself up as you then lift your hips to be parallel to the ground. You will then hold that position (don’t move legs as seen in this video).

Goal: 1 round of 8 reps with 10 second holds per rep

SKIN THE CATS

Description: Start hanging. You will then bring your knees to your chest crunching yourself up as you then lift your hips pulling them through your arms

Goal: 1 round of 15 reps (try to not come down between reps as much as you can)

SUPINE HAMSTRING STRETCH

Description: Be sure to keep the straight leg (against the ground) straight without allowing the knee to bend.

Goal: 1 Round, 3 reps of 30 second holds per rep per side.

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