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PABLO PINOLE CUSTOM WORKOUT

Hey there Pablo!  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)

TO REPLACE MIDDLE SPLIT IN FLEXIBILITY VIDEO

BABY STRETCH

DO THIS STRETCH WITH KNEE ON RAISED SURFACE AND HANDS ON FLOOR

DAY 1

HOLLOWBODY ROCKS

Description: You will complete this same move but now you will rock yourself to further engage your core.

Goal: 1 round, 2 reps of 30 second holds

HANDSTAND TOE TAPS

Description: Do this move with your feet on a raised surface, not the wall.

Goal: 1 round, 15 reps per side.

BRIDGE PUSH-UPS

Description: Push up into the bridge focusing on pushing through your heels to keep your glutes engaged as you push through your shoulders to open your shoulders.

Goal: 1 round, 10 reps

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!

PLANK TO V SLIDES

Description: Focus on core compression through your spine, and hips. You can start by walking your feet through as you need to.

Goal: 1 round, 15 reps

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK TO ELBOW PIKE

Description: Start in an elbow plank with core engaged. You will then pull your legs towards your arms, holding your core active and pushing through arms to open your shoulders (do not let you head touch the ground.)  Hold the pike and then lift 1 leg for a count of 3 before l0wering and repeating on the other side.

Goal: 1 round, 10 reps per leg

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

NINJA KATA LEVEL 3

Description: This is your introduction to katas!

Goal: 1 round, 5 reps

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

DAY 2

PIKE PUSH-UPS ON BLOCK

Description: Begin with your feet on an elevated surface with your body in a pike position then lift 1 leg up behind you working to bring it in alignment with your shoulders. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Repeat with other leg lifted. 

Goal: 1 round, 15 push-ups per leg lift.

WALL MIDDLE SPLITS

Description: Start standing with butt to the wall with feet slightly wider than your shoulders. You will then roll your body down working to get your elbows on the floor between the feet and hold for a count of 10.

Goal: 1 round of 5 reps.

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

WALL HANDSTAND TO FROG

Description:  Start in a handstand with feet on wall. You will then work to pull your belly button over your shoulders to stack your hips and slide your feet down the wall as you bend your elbows to land in the frog stand position.

Goal:  1 round, 10 reps

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 WIPERS

Description: Use your core to lift your legs to touch the bar between your hands. You will then rotate side to side to work your obliques

Goal: 1 round, 15 reps per side 

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCH TO OPEN CRUNCH LEVERS

Description: Use your core to crunch your knees tight to your chest. You will then engage your shoulders/lats to lift your hips into this then work to open and close the legs as shown in this demo.

Goal: 1 round, 7 reps 

Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

LUNGE TO NEEDLE KICK

Description: Work this movement for balance and control.

Goal: 1 round, 10 reps per side

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

HUMAN FLAG ON FOOT

Description: Start in a supported human flag. Do this move on stall bars.

Goal: 1 round, 5 reps per leg, 15 sec hold

DAY 3

BAND RESISTANCE SIDE KICKING ON BACK

Description: Start laying on your back with a band under your feet. From there you will work your hips by pushing both legs outwards at the same time.

Goal: 1 round, 30 reps

V-STAND WITH LEGS ON RAISED SURFACE

Description: Focus on your core to lift your leg off the surface as you hold your hips off the floor.

Goal: 1 round, 15 reps per leg

V-SCOOTS

Description: This move starts sitting on the ground, knees bent to chest. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward as you hold your knees tight to your chest. From there you will work to bring your hips forward to “scoot” your body forward.

Goal: 1 round, 25 reps 

Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FOUNDATION KATA

Description: Follow this video for an introduction into katas, linking movements together.

Goal: 1 round, 3 reps

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

STRADDLED LEG LEVER ROWS

Description: Start hanging form your bar or rings. From there you will work your core to keep torso parallel to floor. 

Goal: 1 round, 10 reps

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!

HORSE STANCE HOLDS WITH ARM CIRCLES

Description: Hold a horse stance position with arms out wide as you work small circles throughout the hold.

Goal: 1 round of 2 minutes total time in squat

LEG ROTATIONS FOR OBLIQUES

Description: You will complete this rotation with less opening at your hips. Think, hips stay at 90 degrees and your legs are lowering side to side to maximize oblique engagement.

Goal: 1 round of 20 reps per side

LEG DAY

TWIST LUNGE HOLDS

Description: Walk the feet out and twist to the side and lunge.

Goal: 30 sec holds, 2 reps per side

SQUATTED SIDE-STEPPING OVER STEP/BOOK

Description: Start in a squat position and side step over a step or a book.

Goal: 30 sec holds, 2 reps per side

PISTOL SQUATS TO RAISED SURFACE

Description: Flex leg out straight. Squat with one leg down to raised surface.

Goal: 1 round of 15 reps per leg

TOE TAPS ON BLOCK

 

Goal: 30 seconds, 2 rounds

MUSCLE UP WORKOUT

MUSCLE-UPS WITH FEET

Description: Work to complete the transition with clean pulling and foot help to make sure you don’t compensate with weird shoulder movements.

Goal: 1 round of 10 reps

DIPS

Description: Work on your shoulder range of motion as well as triceps strength with this move.

Goal: 1 round of 25 reps

PULL-UP PULSES HOLDING A BALL

Description: This will work the grip strength for false grip pull-ups for muscle-ups on the bar

Goal: 1 round of 10 reps