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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MATTHEW POMERANTZ 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 focusing more on holds than lifts for the handstand portion of the warm-up

DAY 1

HANDSTAND KATA LEVEL 1

Description: Here is your handstand kata to work on to progress to level 10 in handstand! DO NOT DO THE BRIDGE TWIST, INSTEAD WORK PIKE TO TABLE

Goal: 3 rounds of 3 reps

Extra Notes: You might not hit 3 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!

PIKED TRICEPS PUSH-UPS

Description: Work on your upper body strength and flexibility.

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!

L CIRCLES

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

Goal: 3 rounds of 5 reps per direction

HANDSTAND TOE TAPS

Description: Start by getting yourself into a piked position with feet on wall, working your core to hold your hips over your shoulders and hands. Work to hold this stacked position as much as you can as you lift 1 leg up behind you, then bring that same leg down to “tap the floor with your toes”.

Goal: 3 rounds of 15 reps per side

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 2

HOLLOW, ELBOW TO KNEE, HOLLOW, V-UPS

Description: Focus on control and great core activation.

Goal: 3 rounds of 15 reps

POWER MOVES KATA LEVEL 1

Description: Follow this video to continue your journey into the element of power moves! FOCUS ON A SOLID FLARE TO YOU CAN PROGRESS

Goal: 3 rounds of 2 reps per round

Extra Notes:  You might not hit 2 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!

PIKE CORE HOLDS

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

Goal: 3 rounds of 30 second holds per round

Extra Notes: You might not hit 30 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!

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 3

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!

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!

PLANCHE PLANK HOPS

Description: You will start in a planche position with the lift leg on a raised surface (such as your couch, chair or ottoman.) From there, you will lift the other leg to same height of the raised leg as you hold a hollowbody position and shoulders forward to hands.

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!

PIKED PUSH-UPS 1 LEG IN AIR

Description: You will work on piked push-ups holding 1 leg in the air as you hold a hollow-body core.

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!

NINJA STRENGTH KATA LEVEL 3

Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.

Goal:  3 Rounds of 2 reps

Extra Notes: You might not hit 2 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!