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MONICA PEREZ CUSTOM WORKOUT

Hey there Monica!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

DAY 1

KNEELING SIDE PLANK CRUNCHES

Description: Focus on holding your pelvis forward as you keep your feet above the height of your hip as you crunch. This is a huge glute exercise

Goal: 3 Rounds, 10 reps per side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCHES

Description: Start in hanging. Then engage your core to bring your knees to your chest without swinging

Goal: 3 rounds of 10 reps.

JUMP, ROLL BACK, STAND UP, JUMP CARDIO

Description: Follow this demo video to continue to work your core and leg strength

Goal: 3 rounds of 12 reps

Extra Notes:  You might not hit all 12 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND WALL WALK-UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching. Once at the top, lift 1 leg to work your balance

Goal: 3 rounds of 3 reps per leg.

Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

VALDEZ

Description: This is the next progression from the table to valdez core. Work this to focus on glutes for the hop and core to pull your legs around.

Goal: 3 rounds of 5 reps each side.

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND CIRCLE WALKS

Description: Start with your feet on a raised surface, piked with hips over hands. You will then hold this through your core and shoulder strength to walk in circles around the raised surface as shown in this demo video.

Goal: 3 rounds of 3 reps per direction.

Extra Notes:  You might not hit 3 reps or all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND

Description: This move begins in a frog stand working to keep your core active to keep your lower back from arching.

Goal: 3 rounds of max hold time up to 30 seconds

GLUTE FOCUSED BRIDGE PUSH-UPS

Description: Focus on using your glutes to lift hips first, then pushing to full bridge.

Goal: 3 Rounds, 5 reps per round

Extra Notes: You might not hit 5 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STALDER HIP LIFTS AND LEG EXTENSIONS

Description: Work this movement on the armrest of your couch to maximize your lower core engagement. 

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SNAKE SQUATS

Description: Start in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side and repeat, then shift to the middle and stand. This is 1 rep.

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND KICK UPS

Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.

Goal: 3 rounds of 10 kick ups each leg.

DAY 3

JUMP SQUATS

Description: Work your explosive power to help for flipping in the future.

Goal: 3 rounds of 15 reps

PYRAMID PUSH-UPS

Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 3 rounds of 10 push ups.

V-STAND HIP LIFT

Description: This move starts sitting on the ground, legs straight, feet pointed. You can use a weight or paralette for your wrists on this move. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 3 rounds of 10 reps with 3 second hold per rep

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANKED ROLL DOWNS ON YOGA BALL

Description: Begin in a plank position with shins on a yoga ball. Engage your core as you lift and circle each arm. Try to maintain plank position throughout move.

Goal: 3 rounds of 5 reps each direction

ROCK TO STALDER

Description: Start sitting with legs wide on the floor. You will then roll back and using some momentum as you lean forward to push through your hands to lift your hips.

Goal: 3 rounds of 5 reps