v3_logo_1589841642 white

ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.

MATT ACEVEDO NEW CUSTOM WORKOUT

Hey there Matt!  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!

MASTER WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up with 10 reps if reps or 10 second holds if holds

FIGUREHEAD ON BAR/RINGS

Description: Work this move to open your shoulders to help you for bridges and handstands

Goal: 5 reps of 20 second holds per rep

DAY 1

FLYING FROG

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs off your arms as you straighten your arms into a bent knee planche position. Be sure to engage your glutes to stabilize your legs throughout

Goal: 3 rounds of 8 reps 

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY PISTOL SQUATS

Description: Complete a pistol squat where you hold the foot of the lifted leg with the same hand.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

1 HANDED MEATHOOKS

Description: Follow along with this video

Goal: 3 rounds of 8 reps per side

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLED HOLLOWBODY HOLDS

Goal: 3 rounds of 60 second holds

Extra Notes: You might not hit 60 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

L CIRCLES

Description: Work to hold your hips and feet up the whole time!

Goal: 3 rounds of 5 reps per direction

PIRIFORMIS LUNGES

Description: Follow this video for a hip range of motion and glute strengthening exercises

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CRUNCH TO STRADDLE LEVERS

Description: Work your core and shoulder strength to further develop into lever movements for further ninja strength progressions.

Goal: 3 rounds of 5 reps

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND PUSH-UPS

Description: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.

Goal: 3 rounds of 10 reps 

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

LUNGED KICK-UPS

Description: Focus on controlled kicks to handstand with core engaged to stabilize you.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 15 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

BRONCOS

Description: Focus on the timing of switching between your hands and feet.

Goal: 3 Rounds, 15 reps

Extra Notes: You might not hit 15 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SWIPES

Description: Follow this video to work into power moves control.

Goal: 3 rounds of 8 reps each side

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CRAB TO WINDMILL

Description: Focus on hip control so that your feet don’t touch the floor to help you progress further into powermoves kata.

Goal: 3 rounds of 5 reps both directions

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FIGURE 4 SQUAT

Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.

Goal: 3 rounds of 10 reps per leg 

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 4

STALDER ROLLS

Description: Focus on core engagement. Tuck chin and push hard to lift hips up to do more than one rep in a row

Goal: 3 rounds of 8 reps 

LEVER ROWS

Description: Hold a straddled lever as you complete rows

Goal: 3 rounds of 5 reps 

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND LEG LIFTS

Description: Work your core for solid V-stand control.

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FLARES

Description: Work both directions here with focus of hips high and legs as you through the actual flare!

Goal: 3 rounds of 5 reps per side 

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 5

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

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

BRIDGE TWIST

Description: Start in piked plank, pivot feet to the side and turn hand you are rotating toward out to the side, reach over with opposite hand and follow with gaze and chest, squeeze gluts to lift in to bridge position, continue twist in same direction and rotate back to piked plank position

Goal:  3 rounds 5 reps per direction

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SQUAT TO STALDER

Description: Focus on bent elbows with thighs on triceps to maximize your core engagement as you lift 1 leg up at a time.

Goal: 3 rounds of 8 reps per side 

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CHIN-UP TO HALF IRON CROSS ON RINGS

Description: Follow this video for your introduction towards iron cross. This video demonstrates in silks, we want you to do this using rings

Goal: 3 rounds of 10 reps per side 

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WALL SPLITS

Description: Follow this video for a mobility and cardio move.

Goal: 3 rounds of 8 reps per side

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!