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MICHAEL WHITE NEW 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!

MASTER WARM-UP

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

Goal:  1 round of each move 10 reps if reps, 10 second holds if holds

DAILY HAMSTRING/HIP MOBILITY

Goal: 2 reps x 1 minute each stretch

STANDING PANCAKE STRETCH

HAMSTRING STRETCH

WORKOUT 1

LUNGE TO CONTROLLED HANDSTAND KICK-UPS

Description: Focus on holding hollow-body in your starting lunge. You will then kick your legs to as high as you can safely control back to your starting lunge position. DO NOT SWITCH LEGS IN AIR!

Goal: 4 rounds of 8 reps per side

BRIDGE PUSH-UPS W/FEET ON RAISED SURFACE

Description: Start with feet on a raised surface. From there you will lift your hips. You will then push through your hands to attain a bridge position. This will help to build your arm strength and range of motion of your shoulders for future bridging on the floor.

Goal: 4 rounds of 6 reps

FROG STAND 1 LEG LIFT

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 4 rounds of 3 reps each leg

SQUAT TO STALDER

Description: Start in a deep squat. You will then place your hands flat on the floor between your feet working to move the hands behind your heels. You will then work to lift your feet with your elbows flexed to allow your thighs to rest on your triceps.

Goal: 4 rounds of 8 reps per leg

PIRIFORMIS LUNGE

Description: Put your front leg on a raised surface (higher than knee height) as shown in this demo. You will then lunge your back leg and will complete lunges working to touch the back knee to the floor eventually as the front leg stays flat on the raised surface.

Goal: 4 rounds of 10 reps per leg

MUSCLE UP ON FEET

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*

Goal: 4 rounds of 5 reps

WORKOUT 2

STRADDLED, RAISED LEG V-UPS

Description: You will complete the same movements as shown here, but with your legs straddled (wide.)

Goal: 4 rounds of 15 reps

GARGOYLE SQUATS

Description: Complete this movement as shown in the video. Focus on pushing through both arms to work to open your hips. Think 3-5 second hold per rep to work hips range of motion.

Goal: 4 rounds of 10 reps 

SWEEEP SQUATS

Description: Stand with the pole/door frame on one of your sides. You will then complete a snake squat towards the supportive surface. From there you will take the straight leg and sweep it forward as shown in this video

Goal: 4 rounds of 8 reps each leg

FRONT LEVER ROWS

Description: Start in front lever crunch position. Keeping hips high and core activated, perform rows.

Goal: 4 rounds of 8 reps

MEAT HOOKS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another working to wrap your legs around the arm you are rotating towards. (Eventually you will release the hand you are rotating away from so you need to wrap well around the arm you are rotating towards.)

Goal: 4 rounds of 4 reps each direction

WORKOUT 3

NEGATIVE FROG TO HANDSTAND

Description: Start in a handstand against 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: 4 rounds of 3-5 reps

FRONT LEVER HALF PULL

Description: Begin this move with your legs straight bringing them as high as you can. Attempt to flex your shoulders and bring your body up straight as a board. Only go as high as you can keep control.

Goal: 4 rounds of 6 reps

C-STAND

Description: Kick-up against a wall on your forearms. You will then hold this position as you look at the floor to work to open your shoulders to help your positioning for handstands.

Goal: 4 rounds of 3 reps with 15 second holds per rep

HUMAN FLAG KICKS

Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.

Goal: 4 rounds of 2 reps x 10 seconds each side

DIPS

Description: Work this move on a solid surface to work your shoulder range of motion for muscle-ups.

Goal: 4 rounds of 10 reps

DAY 4 - FLEXIBILITY CENTERED DAY

UNILATERAL MIDDLE SPLIT

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

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

BACK LEG RAISED LUNGES

Description: This move starts in a lunge position with the back foot on a raised surface as seen here. You will then complete lunges working to bring the back knee to touch the raised surface. This will work your quad and hip flexor length on the back leg as well as the glute strength of the front leg.

Goal: 1 round of 20 reps per leg

SHOULDER FLEXION STRETCH

Description: Work this on your rings

Goal: 1 round of 4 reps x 15 second holds

TABLE HOLDS

Description: Push up into this position and hold to work your glute strength as well as hip and shoulder range of motion.

Goal: 1 round of 4 reps x 30 second holds

SWEEPS

Description: Work this move to open your hips as well as work your core and arm strength

Goal: 1 round of 10 reps per side

KATAS (DONE DAILY)

NINJA STRENGTH LEVEL 2

Description: This can be worked on rings as well as a bar

Goal: 1 round of 2 reps

HANDSTAND ROCKSTAR LEVEL 1

Description: You can do a table turn instead of the bridge twist for level 1

Goal: 1 round of 2 reps