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OSE OKOJIE CUSTOM WORKOUT

Hey there Ose!  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!

DAY 1

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, 10 second holds if holds, 10 reps if reps per move

FROG TO 2 LEG HANDSTAND PULSE

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 both legs up simultaneously in small pulses.

Goal: 3 rounds of 8 reps

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!

HS PUSH-UPS ON BLOCKS

Description: Start with hands on blocks kicking up to a handstand. You will then shift your weight to allow your hands to step down from the blocks on the outside of the blocks, then returning hands back onto the blocks. This is 1 rep.

**The wall is there to help balance. Be sure that you leave a bit of space between the blocks and the walls.

Goal: 3 rounds of 10 reps per side

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!

MUSCLE UP ON RINGS

Description: Focus on your false grip to complete this move. Be sure to pull super high for your transition

Goal: 3 rounds of 5 reps 

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!

1 LEGGED PYRAMID PUSH-UPS

Description: You will complete push-ups as demonstrated in this video, but you will hold 1 leg in the air as you do this. Be sure to hold your core active to turtle shell the entire time as well

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!

SWEEP SQUATS

Goal: 3 rounds of 5 reps per side with 10 second holds per rep

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!

DAY 2

HANDSTAND PUSH-UPS

Description: Start with both feet on wall, work to lift 1 leg off the wall as you complete your push-ups

Goal: 3 rounds of 10 reps

HUMAN FLAG HOLDS

Description: Work on getting body parallel, glutes engaged and core supporting you to hold the flag position. You will then lift up onto your toe to work towards human flags

Goal: 3 rounds of 30 second holds per side

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!

NINJA KATA 3

Description: This is your ninja kata. Focus on good control and holds of 3 seconds per movement

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!

WALL SPLITS

Description: Focus to open your hips without rotating to maximize your stretch into a full split. Start in a plank, walk into the split then walk back out to the plank without allowing the lifted leg to touch the ground.

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!

PULL-UP PULSES HOLDING BALL

Description: Work on high pulls holding a tennis/racquet ball to work your false grip position and height of pull-ups for future bar muscle-ups

Goal: 3 rounds of 10 pulses

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

FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

HANDSTAND TO PLANCHE TO V AT WALL

Description: Walk up into a handstand on the wall. You will hold a hollow body position as you begin to slide your feet down the wall to go into a tucked planche position before you pull your legs through your arms into the v-stand

Goal: 3 Rounds, 5 reps 

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!

SWIPES

Description: Work your hip range of motion by staying low and rotating within that low posture.

Goal: 3 rounds of 8 reps each 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!

V SCOOTS

Description: Start in a seated V with legs bent. Lift your body off the floor and scoot yourself forward.

Goal: 3 rounds of 5 reps

Extra Notes: It may start small but will build each week to continue to maximize your gains. You got this!

WALL WALKOVERS

Goal: 3 rounds of 7 reps

Extra Notes: You might not hit 7 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 4

PIKED WALL HANDSTAND HOLDS

Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over and then past your shoulders to open them up.

Goal: 3 rounds of 8 reps 

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!

FLARES AROUND THE WORLD

Description: Work both directions here with focus of hips high and lessening the weight through your feet.

Goal: 3 rounds of 5 reps per side 

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!

WEIGHTED HOLLOWBODY/SUPERMAN HOLDS

Description: Using a 5 pound weight on your legs and held in your hands you will hold hollowbody for 60 seconds then turn over and repeat with same weights in superman hold for 60 seconds. Rest for 15 seconds between reps.

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!

HANDSTAND KATA 2

Description: Work this kata to work into handstand katas.

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!

BRIDGE TWISTS

Description: Start in a pike position and then work on twisting into a bridge and back out.

Goal: 3 rounds of 4 reps per direction

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!