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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MATT MONKEWICZ CUSTOM WORKOUT

Hey there Matt!  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!

FLEXIBILITY WORKOUT

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

SPINAL MOBILITY

3 WAY CHILDS POSE

THREAD THE NEEDLE

BODY ROLLS

WORKOUT 1

FROG STAND - 2 LEG PULSE

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 4 rounds of 1 max rep hold + 5 reps 

Start lifting BOTH knees at the same time!

STRADDLEBACKS ON FLOOR

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 4 rounds of 10 reps

CHAIR SQUATS

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 4 rounds of 8 reps each leg

PLANCHE 2ND FOOT TAPS

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression. Maintaining that compression hold 1 foot up and tap the other foot off the ground

Goal: 4 rounds of10 reps each side

HANGING L ROTATIONS

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

Goal: 4 rounds of 8 reps each direction

SHOULDER STRETCH WITH DOWEL

Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.

Goal: 1 round of 5 reps each side x 10 second holds

WORKOUT 2

V-STAND - 0.75

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 hold one leg up. Pulse the other leg up before switching legs.

Goal: 4 rounds of 5 reps each leg

HANDSTAND PUSH UPS

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.

Goals: 4 rounds of 5-8 reps

BRIDGED RING ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 4 rounds of 12 reps

LUNGED HANDSTAND KICK-UPS

Description: Follow this move to work towards handstand kick-ups.

Goal: 4 rounds of 5 reps each leg

STRADDLEBACKS ON BAR

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 4 rounds of 8 reps

FRONT SPLIT WITH ER

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 1 round of 4 reps each leg x30 second holds

WORKOUT 3

ROCK TO STALDER

Description: Follow this video to work your core and shoulder strength for stalder movements

Goal: 4 rounds of 10 reps

HANGING TOES TO BAR

Description: Hanging on a pull-up bar or equivalent surface, use your core and shoulders to touch your toes up to the pole.

Goal: 4 rounds of 8 reps

FIGURE 4 SQUATS

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 4 rounds of 8 reps each leg

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: 4 rounds of 8 reps

CHIN UPS

Description: Perform full range chin ups to chest.

Goal: 4 rounds of 5-10 reps

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*

Goal: 1 round of 4 reps each leg x 30 second holds