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PAUL FRONAPFEL CUSTOM WORKOUT

Hey there PAUL!  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

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

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 per move for warm-up, 30 second holds per move for cool-down

PULL-OVER TO MUSCLE-UP NEGATIVES

Goal: 4 rounds of 5 reps

PRE-HANDSTAND HOLDS

Description: Start with hands and feet in alignment so that toes are in line with your palms. From there you will lean forward squeezing EVERYTHING to work to stack your hips up to eventually hover your feet.

Goal: 4 rounds of 1 rep of 30 sec holds with 15 sec rest between

CRUNCH SQUATS

Description: Start with feet and knees touching. Then bend at hips and knees to ankles’ maximum range of dorsiflexion, then lower your bottom to heels.

**It’s ok for your knees to go past your feet

Goal: 4 rounds of 10 reps

Description: Hanging on a pull-up bar or equivalent surface, pull your legs up bending at the hips so that your feet/ankles touch the bar. Then, maintaining straight knees and legs you will rotate left and right ensuring your core is engaged throughout.

**Goal is to have your hips high enough that your back is level with the ground.

Goal: 4 rounds of 15 crunches

MIDDLE SPLIT USING A BLOCK

Description: Start by placing 1 leg onto a raised surface (box, chair, table, etc.) while you keep the other leg straight up and down to the ground. From here, you will lean forward keeping your legs straight. Be sure that as you reach for the ground you reach to the middle of your hips which will not be straight down to the ground but instead at an angle. 

Goal: 4 rounds of 10 reps

PIKE TO TABLE

Description: Start in a pike position. You will then rotate to 1 side allowing your legs to switch position and shoulders/rib cage to open to allow your hips to remain high in the air to transition to table position. You will then continue the same direction and end in pike position again. This is 1 rep.

Goal: 4 rounds of 5 reps per direction

DAY 2

HANDSTAND HIP CIRCLES

Goal: 4 rounds of 5 reps per leg.

PIKED WALL HANDSTANDS

Description: Start with hands on ground, feet on wall in a handstand position with belly towards wall. You will then slide your feet down to attain a piked position working to keep your core tight while opening your shoulders

Goal: 4 rounds of 7 reps 

LEVER WORK

Description: Start hanging. You will then pull yourself upside down (you may need to start by pulling your hips onto the top of the bar. Then, keeping your hands on the bar for hanging, you will use your core and glutes to lower yourself with your body straight working to attain a lever position.

Goal: 4 rounds of 5 reps.

V STAND

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. Once the bottom is lifted off the ground, keep it there then squeeze your shoulders together working to lift your hips up and forward.

Goal: 4 rounds of 10 reps

FRONT LEVER CRUNCHES

Description: Pull up into a crunched lever position on your bar (knees to chest and back flat to the ground.) Holding your back level you will then lift your knees away from your chest working to elongate the legs to eventually a fully straight position.

*Goal is to keep the hips and back parallel to the ground 

Goal: 4 rounds of 10 reps

SPINE 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

DAY 3

MUSCLE-UP PROGRESSION

DESCRIPTION: You start with knees on the ground working to pull yourself up so high enough that the rings are at chest height to allow you to transition to the dip position. From there you will do a reverse dip to be at top height. You will then complete the dip and return to your knees to complete the entire movement. 

**Focus on the false grip on the rings to support the transition from pull-up to dip.

GOAL: 4 rounds of 8 reps

NINJA STRENGTH KATA LEVEL 3

Follow this kata and practice 3 times to work on core strength and flexibility

This can be broken up as 3 sets of 1 rep

REVERSE PRESS

Do 4 sets of 7 reps 

**emphasis on hips stacked over shoulders and hands while working on hip range of motion to open the hips up.

SQUAT TO STALDER

4 rounds of 8 reps

PULL-UPS FOR MUSCLE-UP PREP

4 rounds of max pull-ups to chest or higher. (It is not abnormal for less reps to occur as the rounds continue)