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PETER MCQUILLER CUSTOM WORKOUT

Hey there Peter!  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 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! Listen to your body!

SPINAL FLEXIBILITY

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

WORKOUT 1

SMALL MANNA LIFT

Description: Start this move in a straddle with your arms behind your legs. Point your toes and stalder lift both legs up at the same time. Hold that contraction and use your arms and core to lift your pelvis off the floor.

Goal: 3 rounds of 5 reps

FLOOR LUNGE WALKS

Description: Start with hands above your head and in a forward bent position with hollowbody spine. Perform walking lunges with knees bent at 90 degree angles.

Goal: 3 rounds of 5 reps each leg

SEATED TRICEP DIPS

Description: Start in a squatted position and perform a full range tricep dip on rings or like surface. You can even use the edge of a stable chair, couch, etc. Lower yourself as far down as you can go.

Goal: 3 rounds of 10 reps

BENT KNEE TO STRAIGHT KNEE V-STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 3 rounds of 5 reps each leg.

FROG WITH FEET ON WALL

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 3 reps per leg.

PETER: FOCUS ON HOLDING YOUR FROG STAND, DO NOT LIFT YOUR LEGS YET

PULL UP HOLD + ECCENTRIC LOWERING

Description: Hop up and hold at the top of your pull-up for 3 sec then SLOWLY lower yourself all the way to full hanging. 

Goal: 3 rounds of 10 reps

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 3 rounds of 6 reps

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round, 4 reps each leg x 30 second holds 

WORKOUT 2

L STAND HOLDS

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!*

Count your seconds so we can monitor your progress!

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

Shift your hips back behind your wrists (hold belly button in towards spine the entire time)

CRUNCH PLANCHE - 1 FOOT TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.

Goal: 3 rounds of 5 reps each side

Peter – remember to line your knees up like Jenny and stay crunched. Try a few holds then go back to your toe taps like above. 

BRIDGE TWIST ON WALL

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.

Goal: 3 rounds of 5 reps

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 3 rounds of 5 reps.

HANGING L EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 5 reps

Remember to hang from your pull up bar to increase the difficulty

FIGURE 4 AGAINST 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 2 reps each leg.

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 15 second holds x 4 reps. 

WORKOUT 3

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 3 rounds of 2 handstands

Shoot to have your hands 1 foot away from the wall

WIDE HIP ER SQUAT WITH STALL BARS

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.

Goal: 3 rounds, 10-15 reps

PIKE PUSH-UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 3 rounds of 5 push ups.

PLANK JACKS

Description: Start on elbows in plank. You will control your core to limit hip movements as you kick your legs out and back in at the same time.

Goal: 3 rounds of 10 reps. 

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds of 5 reps

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 3 reps with 15 seconds of pulsing

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: 3 reps each arm with 15 sec holds