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BENDIK HOEHN CUSTOM WORKOUT

Hey there Bendik!  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 VIDEO

CORE WORKOUT

HANGING WIPERS

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.

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 one leg at a time as the video shows.

Goal: 3 rounds of 8 reps each leg.

MEAT HOOKS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L lifting your hips above level with ground, holding knees extended. You will then use your core and shoulders to rotate your legs from one side to another working to wrap your hip to the arm you are twisting towards.

Goal: 3 Rounds, 5 reps per side, per round. 

V-UP WITH SOFT BLOCK

Description: This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands.

Passing the light-weight object from hand to feet then feet to hands is 1 rep.

Goal: 3 Rounds, 10 reps per round. 

SKIN THE CAT

Be careful if you try at home. Probably better to do at the playground with the stable bar. 

WALL SPLITS

Description: This move starts in a plank position with feet near the wall. From there, you will lift 1 leg and place it on the wall behind you, walking your hands in towards the wall as the lifted leg slides up the wall to work into an inverted split position.

Goal: 3 rounds of 10 reps per 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

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds

PUSHING WORKOUT

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Stand on yoga blocks, focus on straight knees and use weights

Goal: 5 body rolls, slow and controlled

Extra Notes: Do not bend your knees!

STALDER SQUATS

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet).

Your goal is to hold your hips high by keeping your core engaged.

Goal: 3 rounds of 6 reps. 

BRIDGE PUSH-UPS AGAINST 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.

Goal: 3 rounds of 5 reps

PISTOL SINGLE LEG SQUATS

Description: Begin with your arms out in front of you with 1 hand helping to support on a horizontal surface 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: 3 rounds of 8 reps each leg.

STACKED HANDSTANDS

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders and hold there. Do not worry about lifting the leg until your can walk in as close as seen in this video.

Goal: 3 rounds of 2 handstands with 30 sec holds

PRESS HANDSTAND FROM FROG

Description: Get into a frog stand position. Balance your weight and engage your core. You will then engage your glutes and push through your hands to lift your hips and legs off your arms.

Goal: 3 rounds of 5 reps

PIKED HANDSTAND HOLDS

Description: Walk up the wall into a handstand, keeping your trunk a bit away from the wall. From there you will stack your hips over your shoulders then allow your hips to bend causing your feet to slide down the wall to 90 degrees at hips. KEEP YOUR HIPS STACKED OVER YOUR SHOULDERS THROUGHOUT THIS MOVE.

Goal: 3 rounds of 2 reps, 20 second holds with hips at 90 degrees flexion per rep

ARM STRENGTH AND FUN

STANDING TRUNK ROTATION WITH WIDE HIPS

Description: Begin standing in front of a box/wider table. Your feet will be on either side of the box/table facing forward. From there, you will keep your legs straight as you rotate your trunk to 1 side reaching 1 hand to the opposite foot. Return to standing at end of hold to repeat on other side.

Goal: 1 round of 5 reps per side with 20 second holds per rep.

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: 30 second holds x 4 reps each leg

FROG TO ELBOW SUPPORT PLANCHE

Description: Start with knees against elbows, lifting feet off the floor to attain the frog position. You will then hold your core strongly, lifting hips slightly as you straighten your elbows and lean forward without losing your knees against your elbows before returning to the frog stand.

Goal: 3 rounds of 10 reps (1 rep is frog to planche back to frog.) 

BRIDGE FOR SHOULDERS

Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.

Goal: 3 rounds of 5 reps

BENT KNEE STRADDLED LEVER ROWS

Description: This move begins hanging on your bar then engaging your core to bring your hips up so body is parallel to the floor. You will hold your legs with knees bent and wide in a straddled position. Once in the starting position, you will then complete rows.

Goal: 3 rounds of 15 reps

HANDSTAND ROLL OUTS

Description: Start walking up the wall to attain a stacked posture. You will then bend your elbows to do a controlled handstand push-up lowering yourself to head near the floor. As you lower, you will bring your hips forward and be sure to tuck your chin strongly to help round your back so you can roll out.

Goal: 3 rounds of 5 reps

HANDSTAND PUSH UPS

Description: Get into a handstand on 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.

GOAL: 3 rounds of 1 handstand with 8 push-ups

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 3 reps each leg