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MARC BOSSLEY CUSTOM WORKOUT

Hey there Marc!  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

STALL BAR POSTERIOR CHAIN STRETCH

Description:  Start with butt to the stall bar, legs together. You will then grab the bar to either side of your legs. You will then lean forward working to bend in half and go onto your toes.

Goal:  1 round of 30 second holds twice

PIKED PUSH-UPS

Description: Start in a piked position on the floor. You will then complete push-ups allowing your head to touch the floor between your fingers before you return to the starting piked position. Really focus to keep your elbows tight to your side. 

Goal: 1 round, 20 reps

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

BENT KNEE V-STANDS

Description: Start sitting on the floor with hands next to thighs. You will then contract your core to support your back as you bend your knees to your chest. From there you will strongly contract your triceps and lower traps to lift your bottom up off the ground.

Goal: 1 round of 10 reps with 10 sec holds per rep

Extra Notes:  You might not hit 10 reps or hold each rep for 10 seconds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SKIN THE CATS

Description: Start in hanging with shoulders active to hold you well. You will then work to bring your knees to your chest working to engage your core to limit any swinging.

Goal: 1 round, 10 reps per round.

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

DAY 2

PULL-UPS

Description: Start holding onto rings/bar in hanging position. You will then attempt to lift for full pull-up for max reps.

Goal: 1 round of max reps

FROG STANDS

Description: Start with knees to elbow. You will then lean forward and balance on your hands with knees against elbows. You will hold the frog then work to kick backwards into a plank position for 3-5 reps. Once you have maxed out on your kicks, you will work to hold the frog stand for max hold time for 3 reps

**GO SLOW INTO THIS MOVE. DON’T JUST JUMP FORWARD INTO IT**

Goal: 1 round of 3-5 reps of kick-backs and 3 reps of max hold time (working towards 45 seconds per hold)

Extra Notes:  You might not hit 45 seconds each rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND CORE WORK

Description: Be sure to hold your upper core active throughout as your legs move. 

Goal: 1 round of 25 reps per round

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY DAY

LAT STRETCH IN STANDING

Description: In standing with dowel above head and feet together. You will then lean sideways to stretch the opposite side of your body.

Goal: 1 round of 4 reps with 15 second holds per rep per side.

Extra Notes:  You might not hit 15 seconds each rep or all 4 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALL BAR PANCAKE STRETCHES

Description: Feet wide with butt towards stall bars. You will then lean forward and reach for the bars between your legs working to bend in half and lean forward increasing the stretch.

Goal: 1 round of 4 reps with 30 second holds per rep.

Extra Notes:  You might not hit 30 seconds each rep, or complete all 4 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FLAG HOLDS

Description: Start standing side-ways to your stall bars. You will then lean sideways to be in the position shown in this video. You will engage your glutes to lift the top leg up off the ground as you open your shoulders to look slightly towards the ceiling. Once you are balanced there, you will lift onto your toe. 

Goal: 1 round of 5 reps each side with max hold time.

Extra Notes:  You might not hit 5 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND WALL WALK-UPS

Description: Start in a plank position with feet towards wall. You will then walk your hands in, hold your core active to attain a handstand position. You will then walk back out to the plank position. ONLY WALK IN AS FAR AS YOU CAN CONTROL YOURSELF TO WALK BACK OUT!

Goal: 1 round of 10 reps.

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

NINJA STRENGTH LEVEL 1

Description: Follow along this video for intro kata training

Goal: 1 round of 2 reps.