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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MARCO DIAZ NEW CUSTOM WORKOUT

Hey there Marco!  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!

Form over number of reps always! Listen to your body!

MASTER WARM-UP

DAY 1

V-SCOOTS

Description: Hold your knees tight to your chest with feet off the ground. You will then work to lift your hips and scoot forward using your triceps and core. DO NOT ALLOW YOUR FEET TO TOUCH THE FLOOR AS YOU SCOOT

Goal: 2 rounds of 15 scoots

HANGING L EXTENSIONS

Description: Work this move in hanging focusing on holding knees high and straightening your legs as much as possible

Goal: 2 rounds of 10 reps

DRAGON SQUAT

Description: Work your hips on this move. Focus on to look like the woman in a red shirt.

 Goal: 2 rounds of 10 reps each side

DAY 2

HANGING CRUNCH LEVER HOLDS

Description: Pull knees tight to chest then lift hips in hanging. 

Goal: 2 rounds of 3 reps working to hold for 10 seconds per rep.

HANDSTAND TOE TAPS

Description: Be in a piked handstand position with feet on wall. You will then work to stack your hips over your shoulders and hold them there as you complete toe taps as demonstrated in this video

Goal: 2 rounds of 10 reps each side.

SQUAT TO STALDER

Description: Work to place your hands between your feet at shoulder width working to get your hands behind the line of your feet which are in a horse stance squat width. You will then work to keep weight through your hands as you lift 1 leg in front of you. Focus on holding your core active as you lift a leg.

Goal: 2 rounds 10 reps per leg 

DAY 3

HANGING STRADDLE BACKS

Description: Use your lower core to lift your legs in a straddled position as seen in this video. Focus on lifting and lowering with control

Goal: 2 rounds, 8 reps

STRAIGHT ARM FROG STAND


Goal: 2 rounds of 3 reps per round holding for as long as you can. You got this!

PYRAMID PUSH UPS

Description: Be in a piked position. You will hold your core active to complete push-ups as demonstrated in this video

GOAL: 2 rounds of 10 reps

DAY 4

BRIDGE PUSH UPS FEET TOGETHER

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

 Goal: 2 rounds of 10 push-ups

FROG STAND LEG LIFTS

Description: Focus on using the foot against the wall to give some balance as you hold your hips high with your core and shoulders to lift the leg

Goal: 2 rounds 5 lifts per leg

HANGING WIPERS

Goal: 2 rounds of 5 reps each direction

DAY 5

REVERSE PRESS HANDSTAND

Description: Follow this video to work your core and hip control for press handstand starting from the top down.

Goal: 2 rounds 5 reps

PLANCHE HIP LIFTS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips by bringing your knees at tight to your chest as you can. 

Goal: 2 rounds of 10 reps

CRAB TO WINDMILL

 

Goal: 2 rounds 5 reps per side

KATAS TO BE DONE AS ABLE

NINJA STRENGTH LEVEL 3 KATA

HANDSTAND ROCKSTAR LEVEL 1 KATA