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PATRICK SULLIVAN CUSTOM WORKOUT

Hey there Patrick!  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 over number of reps always!

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing 

Goal: 10 reps if reps, 10 second holds if holds

ANKLE WARM UP

Description: Follow this video to warm up your ankles and feet

Goal: 10 reps if reps, 10 second holds if holds

SHOULDER ROTATION STRETCH

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: 5 reps each arm with 15 sec holds

DAY 1

QUADRUPED THREAD THE NEEDLE

Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.

Goal: 3 rounds of 5 reps each arm.

OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.

Goal: 3 rounds of 5 reps each side.

PIKE HANDSTAND WALK IN

Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 3 rounds of 3 reps.

BRIDGE AT WALL

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.

BACK LEG RAISED LUNGE

Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.

Goal: 3 rounds of 10 reps each leg.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 10 crunches.

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 4 reps each leg

DAY 2

HOLLOWBODY HOLD

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

Goal: 3 Rounds, 2 reps with 15 second holds.

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.

Goal: 3 rounds of 10 reps each leg.

HANGING FOR SHOULDER ENGAGEMENT

Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.

DO THIS IN YOUR HOLLOWBODY POSITION

Goal: 3 rounds of 2 reps with 15 second holds

HORSE STANCE SQUAT

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 3 seconds. 

Goal: 3 rounds of 10 reps

POLAR BEAR PUSH-UPS

Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.

Goal: 3 rounds of 8 reps.

FROG WEIGHT SHIFTS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds of 5 reps.

FIGURE 4 STRETCH AT WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 15 sec hold x 3 reps each leg.

DAY 3

V STAND LIFT

Description: This move starts sitting on the ground, legs straight, feet pointed. 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. 

Goal: 3 Rounds of 10 reps

SINGLE LEG HIP BRIDGE

Description: Start laying on floor with 1 leg bent so toes are touching wall and opposite leg straight with heel against the wall. Then squeeze your glutes strongly to lift your hips up evenly. Then slowly lower hips to touch the floor. *Focus to keep hips level so no rotation occurs. Picture a level laying across your hips. Don’t let the level dip when lifting up.*

Goal: 3 rounds of 10 reps per leg.

UNILATERAL STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*

Goal: 3 rounds of 10 pulses each leg

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds. 

Goal: 3 rounds of 5 reps.

BRIDGED ROWS ON RINGS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 3 rounds of 10 reps.

PLANK TO PIKE

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike. 

Goal: 3 rounds of 8 reps.

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.