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PATRICK SCHATZ CUSTOM WORKOUT

Hey there Patrick!  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!

STANDING PANCAKE STRETCH DAILY

DAY 1

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a great whole body stretching.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

WALL HANDSTAND TO FROG

Description: Focus on stacking and control for down AND up

Goal: 3 rounds of 5 reps

STRADDLE BACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds 10 reps

ROLY POLY STRETCH

Description:  Lay on your back and bring your legs up over your head as seen in this video working to bring your feet to the floor, then knees and eventually knees to floor with feet tucked to your butt.

Goal:  1 round with 2 reps, 15 sec holds per rep.

LUNGED BRIDGE PUSH-UPS

Description: Start in a bridge position working to strongly contract your glutes to hold your hips high. From there you will lift 1 leg and place it on the wall. Then you will do push-ups in this position

Goal: 3 rounds of 5 reps per leg

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!

SUPERMAN TO V-UPS

Description: Slide your yoga block to work your core compression as well as your back and glutes.  

Goal: 3 rounds of 8 reps per direction.

STAND AND LOWER INTO BRIDGE

Description: Start in a squat. Reach behind you and twist into bridge. Then twist out and stand up into squat position.

Goal: 3 rounds of 5 reps 

Extra Notes:  You might not hit 5 reps each round, or complete 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-SCOOT

Description: Start in this position, then work to shift hips forward to scoot your booty forward.

Goal: 3 rounds of 20 scoots

Extra Notes:  You might not hit 20 reps every round, hold each rep for 10 seconds, or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

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

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

SQUAT TO STALDER

Description: Start on your knees and elbows. Let your legs open as much as you can, you will then rock back and forth causing your hips to go forward and backward to stretch your inner thigh.

Goal: 1 Round, 10 leg lifts per side.

Extra Notes: You might not hit 30 seconds or even 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 V UPS WITH FEET ON BLOCK

Description: This move starts by laying on your back with your feet on the block. You will then lift your arms evenly as you contract your core to bring the opposite hand to the outside of the opposite leg to touch the block. 

Goal: 4 rounds of 25 reps 

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DRAGON PISTOL SQUAT

Description: Complete this move using a door frame. Focus on only going as low as you can return to standing.  

Goal:  4 Rounds, 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE PRESS HANDSTAND

Description: Start walking up the wall into a handstand position keeping your body slightly away from the wall. You will stack your hips over your shoulders as you widen your legs into a straddled position. You will then hold that stacking as you slide your feet down the wall.

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SWIPES

Description: Follow along to be introduced to more breakdancing moves.

Goal: 4 rounds of 2 reps per side.

Extra Notes:  You might not hit 2 reps each side, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NINJA 2

Description: Follow along to be introduced to ninja strength katas.

Goal: 4 rounds of 1 rep.

Extra Notes:  You might not hit 1 rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

BUTTERFLY STRETCH

Description: Start seated in position as shown in video. Be sure that you rotate your body to push the 1 leg further down as the opposite elbow holds the other side in place to increase the stretch.

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

SPINDLE SINGLE

Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination. 

Goal: 4 rounds of 5 reps per direction.

Extra Notes:  You might not hit 10 reps each round, or complete all 4 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: Start in a lunged position. Work to bring your legs around, keeping knees straight, core engaged and trying to not let your hips hit the ground.

Goal: 1 round of 5 reps per direction.

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!

STALDER ROLLS

Description: Be sure to tuck your head to allow your back to round and lean forward as you bend your elbows. You are working to continue the roll so that you are working that transition back up after the roll

Goal: 4 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SWEEP SQUATS

Description: Focus on control for balance and glute engagement

Goal: 4 rounds of 5 reps per side.

Extra Notes:  You might not hit 5 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND HOPS

Description: You will place your feet on a raised surface then walk in so that your body is piked. From there you will lift 1 leg and hold it. You will then work to hop the leg on the raised surface working to fully stack your body to attain the handstand position.

Goal: 1 round of 15 reps per leg.

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!

FROG STAND LEG LIFTS

Description: You will start in a frog stand position with knees on triceps, feet touching the wall. From there, you work to engage your core to lift your hips higher, stacked over your hands fully to off-load your knees slightly to lift 1 leg into the air at a time. **This is to work the glutes!**

Goal: 1 round of 10 reps per leg.

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!

DAY 4

HANDSTAND LEVEL 2 KATA

Description: Run through this kata to further your handstand strength and abilities

Goal: 1 round of 2 reps.

Extra Notes:  You might not hit 2 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PYRAMID PUSH-UPS

Description: Hold the piked position as you do push-ups working to bring your head to the floor between your hands near your fingers before returning to the piked position with straight arms.

Goal: 1 round of 20 reps.

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING WEIGHTED BENT KNEE HOLDS

 

Goal: 1 round of 90 seconds total time

 

CRAB BALANCING

Goal: 1 round of 10 reps per side

HANGING WIPERS

Goal: 1 round of 10 reps per side