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MICHAEL VITALE CUSTOM WORKOUT

Hey there Michael!  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!

FLEXIBILITY WARM UP

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

Goal: 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds. Otherwise, 5 reps per move for warm-up and cool down

MASTER WARM UP

Description: 10 reps or 10 sec holds of each move

WORKOUT 1

BRIDGE TWIST ON WALL

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.

Goal: 3 rounds of 5 reps

WALL HANDSTAND MINI HOLDS

Description: This move starts by walking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control then bring your second leg off the wall and hold the handstand.

Goal: 3 rounds of 2 handstand holds for as long as you can hold it

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 10 reps each leg.

PLANCHE PLANK HOPS

Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.

Goal: 3 rounds of 5 reps each side

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 3 rounds of 5 reps.

FRONT LEVER CRUNCH SCISSORS

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.

3 rounds, 3-5 reps each leg

SUPINE HAMSTRING STRETCH

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: 4 reps each leg x 30 second holds 

WORKOUT 2

FROG TO ELBOW PLANCHE TRANSITION

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.

Goal: 3 rounds of 5-8 reps

NINJA STRENGTH LEVEL 1 KATA

Goal: 3 Rounds, 2 attempts

FRONT LIMBER HANDSTAND

Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow.

Goal: 3 rounds of 2 handstands

STALDER HOLD

Description: Start in sitting with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift both legs up and off the ground by crunching your core.

Goal: 3 rounds of 3 reps holding as long as you can

PIRIFORMIS LUNGE

Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.

Goal: 3 rounds of 10 reps each leg.

PANCAKE STRETCH

Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.

Goal: 30 sec holds x 4 reps

WORKOUT 3

CRAB TO BENT ARM PLANCHE

Description: Begin in your crab then transition your weight between your elbows. Bend your knees up towards the ceiling if you need as you attempt a bent arm planche.

Goal: 3 rounds of 3 attempts

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 SINGLE LEG SQUAT

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.

Goal: 3 rounds of 10 reps.

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.

BENT KNEE TO STRAIGHT KNEE V-STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs into a full V-stand.

Goal: 3 rounds of 8 reps each leg.

MIDDLE SPLIT WITH BUTT AGAINST WALL

Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.

Goal: 30 sec holds x 3 reps.