v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

PAUL ZEIGLER 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!

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

WRIST WARM-UP

Goal:  1 round with 10 reps per move

DAY 1

FROG TO ELBOW PLANCHE TRANSITIONS

Goal:  1 round of 20 reps 

HANDSTAND TO FROG

Description: Start in a handstand position on the wall. You will then lower yourself down the wall as demo’d in the video. Be sure to not get too close to the wall to start.

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 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!

HANDSTAND ROLL OUTS TO HANDSTAND PUSH UPS

Description: Perform a handstand wall walk up with your belly towards the wall. Perform 3 push ups within this position and then Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

 Goal: 3 rounds of 3 push ups and 3 roll outs.

FIGURE 4 SQUATS

Description: Cross 1 leg over the opposite leg creating a figure 4 position. You will then lower yourself working to get your butt to your heels while keeping your foot flat on the floor and keeping the knee down on the crossed leg. You will then squeeze your butt strongly to return to standing.

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 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!

BRIDGE PUSH-UPS AGAINST WALL

Description: Position yourself with wrists against wall. You will then push through your heels to activate your glutes to lift your hips as you push your shoulders towards the wall (working to get your forearms flat on wall.)

Goal: 4 rounds of 7 reps

Extra Notes:  You might not hit 7 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!

V-STAND HOLDS ON WALL/BENCH/STEPS

Description: Start sitting on the floor with on a raised surface. You will then strongly lift your hips working to lift the hips while contracting your core to hold core compression. From there you will work to bring 1 leg closer to your chest to increase the compression.

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 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!

STRADDLE BACKS ON RINGS

Description: You will work this move, but on rings to maximize your core engagement

Goal: 4 rounds of 8 reps

Extra Notes:  You might not hit 8 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!

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

WALL PIRIFORMIS STRETCH

Description: Lay on your back with 1 foot on wall so that your knee and hip are at 90 degrees. You will then cross the other leg over so that the ankle is resting near the knee of the bent knee. You will then push the crossed-leg knee towards the wall causing a stretch in your hip/glutes. Repeat on the other side.

Goal: 1 Round, 3 reps of 30 second holds per rep.

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!

TABLE WALKS WITH FEET TOGETHER

Description: Start in a table position. You will then walk your hands forward allowing your knees and hips to bend before you kick both feet out in front of you to repeat.

Goal: 4 rounds of 3 walks the length of your open gym area

Extra Notes:  You might not hit 3 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!

WIDE LEG SQUATS

Description: Start with legs wide, feet and knees pointed out, standing in front of a solid surface. You will then squat down working to keep your torso upright without arching your back. Be sure to tuck your pelvis as you return to standing.

Goal:  4 Rounds, 10 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!

V-SCOOTS

Description: Focus on keeping your feet off the floor the entire movement.

Goal: 4 rounds of 20 scoots

Extra Notes:  You might not hit 20 scoots 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 TOE TAPS

Description: Start with feet on a raised surface (3 STEPS). 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. Once in the pike position, you will lift 1 leg up squeezing your glutes strongly to lift then while holding your hips over your shoulders you will bring the leg down to the floor in front of the steps to “tap your toe” before returning to the start position with leg lifted above hip.

Goal: 4 rounds of 5 reps per leg.

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!

SKIN THE CAT

Description: Start in hanging. You will then use your core to bring your knees as tightly to your chest as you can as you lift your hips up to bring them through your arms to the backside of the arms. DON’T WORRY ABOUT GOING AS DEEP AS THE GUY IN THE VIDEO, WORK TO BRING YOUR HIPS PAST YOUR ARMS AS FAR AS YOU CAN RETURN TO STARTING POSITION

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!

MIDDLE SPLIT PULSES

GOAL IS TO DO THIS MOVE 10 REPS DAILY

CARTWHEELS

Goal: 3 rounds 5 cartwheels each direction

DAY 3

SQUATTED WEIGHT PUSHES

Goal: 1 round of 25 reps per side

WALKOVER OFF BLOCK

Goal: 1 round of 15 reps

PLANK TO V PULL-THROUGHS

Goal: 1 round of 25 reps 

DRAGON TAILS

Goal: 1 round of 15 reps

PLANCHE CRUNCHES

Description: Focus on core compression and bringing your knees tight to your chest instead of lifting the hips super high. Think knees tight to chest.

Goal: 1 round of 20 reps

SQUAT TO STALDER

Description: Keep your elbows bent to force your core to work. You will work to lift 1 leg at a time as you are able. Keep thighs against arms.

Goal: 1 round of 15 reps per side

BLOCK WALK-OVERS

Description: Focus on opening your shoulders while you squeeze your glutes strongly to lift your hips off the block before kicking over to land in the piked position

Goal: 1 round of 10 reps 

JUMP, ROLLBACK, STAND, JUMP CARDIO

Description: Follow the video to work your cardio and core compression. 

Goal: 3 rounds of 10 reps

KATA WORK

NINJA KATA LEVEL 2

Description: Follow the video and start off slow to remain safe. 

Goal: 1 round of 3 attempts.

HANDSTAND KATA 1

Description: Follow the video and start off slow to remain safe. 

Goal: 1 round, 2 attempts.