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LUKE SEIDLER CUSTOM WORKOUT

Hey there Luke!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

FLEXIBILITY WARM UP

Do the wrist mobility on KNEES ONLY!

MASTER WARM-UP

NINJA STRENGTH KATA - LEVEL 6

DAILY HIP/HAMSTRING MOBILITY

Goal: 4 reps x 30 second holds each stretch

STANDING MIDDLE SPLIT

FORWARD FOLD

HAMSTRING STRETCH

PANCAKE STRETCH

GLUTE STRENGTHENING

Description: Go through the following 5 glute superman positions without putting your legs down between moves.

Goal: x 15 second holds each position

WORKOUT 1

CRAB TRANSITIONS

Description: Start in a crab on 1 side. Using your core and glutes, lift your hips up and shift over to the other arm.

Goal: 4 rounds of 4 reps each side

FROG STAND TO HANDSTAND

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift both legs and straighten arms into handstand.

Goal: 4 rounds of 3-5 reps

MUSCLE UP TO FRONT LEVER TO BACK LEVER

Description: Start by performing a strict muscle up on rings. Slowly lower yourself back down dropping into a straddle front lever. Skin the cat into a back lever. Pull back into a muscle up without your feet touching the ground.

Goal: 4 rounds of 3-5 reps

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. Then bring your straight leg in front of you holding foot off the ground, and return it to the side. Repeat on the other side.

Goal: 4 rounds of 10 reps each direction

FRONT LEVER HALF PULL

Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Only go as high as you can keep control.

Goal: 4 rounds of 3-5 reps

WORKOUT 2

HANDSTAND KICK UPS

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

 Goal: 4 rounds of 5 reps for as long as you can hold

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 4 rounds of 8 reps each leg

STALDER 2ND LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 4 rounds of 5 reps each side

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

Goal: 4 rounds of  8-10 reps

Do these with 1 foot off the wall!

IRON CROSS

Description: Start with arms straight on the rings. Slowly lower yourself down with arms coming out to your side (only as far as you can control). Squeeze arms to your side back to the starting position.

Goal: 4 rounds of 6 reps

WORKOUT 3

BENT KNEE V STAND KICKS

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 4 rounds of 5 reps

Start kicking both legs straight at the same time!

OPEN CRUNCH PLANCHE

Description: Begin in a crunch planche with your elbows straight. Place your knees on the back of your triceps. Extend at your hips to lift your knees off your triceps. If you are unable to lift and hold the open planche, perform knee lifts landing your knees back on your triceps every rep.

Goal: 4 rounds of 3 reps x 5 second holds

PLANCHE ON RINGS

Description: Start in a bent arm tuck planche. Kick legs out into a straddle planche.

Goal: 4 rounds of 5-8 reps

COIL SQUAT

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 of 8 reps each direction

STRADDLE FRONT LEVER NEGATIVE

Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Keeping hollowbody position, slowly lower yourself down trying to stop in front lever position with legs straddled. 

Goal: 4 rounds of 5-8 reps

Do these with legs in a STRADDLED position!

WORKOUT 4

STRADDLE PLANCHE

Description: Start in a tuck planche. Using core and keeping hollowbody shape kick out into a straddle planche.

Goal: 4 rounds of 5

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. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 4 rounds of 8 reps

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 4 rounds of 8 reps each side

FROG TO V STAND

Description: Begin in your V Stand. Using your core, pull your hips back and up into a frog stand with your knees on your elbows. Regain your balance and then pull back through into a V Stand.

Goal: 4 rounds of 6 reps each position

BACK LEVER HOLD

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Bring knees away from body and hold.

Goal: 4 rounds of 3 reps x 5 second holds

BRIDGES

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 3 reps x 10 second holds

*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*