v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MARK CEBUL CUSTOM WORKOUT

Hey there Mark!  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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

REHAB MOVES

HIP TWIST STRETCH

Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip. 

Goal: 15 sec holds x 2 reps each leg.

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 3 reps with 15 seconds of pulsing

WEIGHTED WIDE HIP SQUAT ON WALL

Description: Put your back against the wall and separate your feet wider than hip width apart. You will slide down the wall into a wall sit while continuing to press your legs apart into a wide squat. Hold a weight overhead maintaining the back of your hands on the wall.

Goal: 3 rounds of 2 squats x 30 second holds each.

SINGLE LEG HIP ADDUCTION

Description: This move begins with you laying on your side. You will cross your top leg up and over your bottom leg for balance support. You will then raise and lower your bottom leg by contracting your inner thigh.

Goal: 3 rounds of 10 reps.

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 3 rounds of 5 reps each leg.

FIRE HYDRANT KICKS

Description: Begin on your hands and knees (quadruped position). Tighten your core to keep your trunk as immobile as possible. Lift one leg out to the side as far as your hip will allow. Picture a glass of water sitting on your lower back. Do not let the water pour out. Then kick your knee out as straight as you can. Slowly return to a quadruped position without letting your core rock.

Goal: 3 rounds of 10 reps per side

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds of 5 reps

HANDSTAND HIP CIRCLES

Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.

Goal: 3 rounds of 7 reps per side.

FORWARD FOLD WITH HIP ABDUCTION

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.

Goal: 15 sec holds x 4 reps each leg


POWERMOVES DAY

SWIPE

Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.

Goal: 3 rounds of 1 min practice each direction.

PIKE FLIPS

Description: Begin in a pike. Attempt to keep your body in this position while doing a 360 degree turn.

Goal: 3 rounds of 5 reps each direction.

VALDEZ

Description: Follow the video to learn how to do a valdez

Goal: 3 rounds of 5 attempts each direction

WORKOUT 1

V-STAND LEVEL 0.99

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 3 rounds of 3 V-stands holding and rocking for as long as you can.

PLANCHED LEAN PLANK HOLDS

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 3 rounds of 1 min planks

REVERSE PRESS TO FROG AND UP

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. Push back up into the starting position.

Goal: 3 rounds of 3 reps

PISTOL SQUAT IN DOORWAY

Description: Stand with the pole or doorway on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

ROCK TO STALDER

Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.

Goal: 3 rounds of 8 reps

STANDING HAMSTRING STRETCH / BALANCE

Description: This move is a great body awareness and flexibililty duo. Maintain balance on one leg while placing a rod (broom handle, stretch out/yoga strap, etc.) on the bottom of your other foot. Extend your knee to feel a hamstring/posterior chain stretch.

Goal: 30 sec of balance x 3 reps each leg

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.

WORKOUT 2

NORDIC CURL PUSH UPS

Description: Secure your lower legs as the video shows. Attempt to keep your trunk and hips in neutral as you lower yourself down into a nordic curl using your hamstring strength. When you begin to lose control, perform a push up to return to your starting position.

Goal: 3 rounds of 8 reps.

WALL V STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

Goal: 3 rounds of 5 lifts each leg.

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 3 rounds of 8 reps each leg.

ALTERNATIVE: FROG SQUAT

Description: Begin with your feet together (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat.

Goal: 3 rounds, 10 reps with 5 second holds.

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 3 rounds of 5 attempts

BRIDGE PUSH UPS

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: 3 rounds of 8 push-ups

N-SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds

WORKOUT 3

V STAND TO FROG TRANSITION

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: 3 rounds of 3 reps each position

STALDER SQUATS

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: 3 rounds of 6 reps.

PIKED HANDSTAND TOE TAPS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders. Then, lower that leg and tap the ground as the video shows.

Goal: 3 rounds of 5 reps each leg

MARK - don't forget to stack your hips over your shoulders

SNAKE SQUAT

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.

Goal: 3 rounds of 10 reps each direction

WALL FRONT SPLIT TO PLANK

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can. Walk yourself back down into a plank.

Goal: 3 rounds of 5 reps each leg (hold the wall split for 5-10 seconds)

SUPINE HAMSTRING STRETCH WITH STRAP

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 2 reps each leg x 30 second holds 

SHOULDER EXTENSION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus on making sure your back doesn’t arch and the movement comes from your shoulders*

Goal: 4 reps of 10 second holds.