v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MANFRED GINTER CUSTOM PROGRAM

Hey there Manfred!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

MOBILITY PROGRAM

NINJA KATA LEVEL 4

FLEXIBILITY 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

Only do the wrist mobility on your knees!

WALL BRIDGE WALK DOWN

DAY 1

MEATHOOKS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another. 

Goal: 3 rounds of 5 reps each direction

PIKE TO TABLE TO VALDEZ CORE


Goal: 3 rounds 10 reps

STALDER STRADDLE HOLD

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

Goal: 3 rounds of 3 reps each side 10s holds

DRAGON SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward. 

Goal: 3 rounds of 8 reps each leg.

PIKE TO ELBOW WITH LEG LIFT

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps

DAY 2

FROG STAND STRAIGHT ARMS

 

 Goal: 3 rounds of 5 Attempts per round – hold as long as you can per rep

 

HANDSTAND PUSH UPS AGAINST WALL

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: 3 rounds of 1 handstand with 5-10 push-ups

GLUTE ONLY SUPERMAN

Description: Lay on your stomach with the yoga ball between your feet. Sqeeuze the ball as you bend your knees then squeeze your glutes to lift your thighs off the floor. 

Goal: 3 rounds of 3 reps with 5-10 second holds

REVERSE PRESS TO FROG

Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. *Don’t press back up*

 Goal: 3 rounds of 3 reps

FRONT LEVER HOLDS

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: 3 rounds, 5 attempts hold until failure

DAY 3

.50 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. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs. 

Goal: 3 rounds of 10 reps each leg. 

Extra Notes: You might have to come out of the V-stand before getting to 10 leg lifts to keep good form. Make a mental note on where you are so we can monitor your progress! You got this!

MUSCLE UP TRANSITION ON TOES AND RINGS

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.* 

Goal: 3 Rounds, 10 reps

THREAD THE NEEDLE ON ELBOW

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder. 

Goal: 3 Rounds, 5 reps each side per round.

BACK LEVER

 

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 then crunch them back in.

Goal: 3 Rounds, 10 reps per round. 

SHIFT SQUAT

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides. 

Goal: 3 rounds of 10 reps each direction.