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PHIL HEITMULLER CUSTOM WORKOUT

Hey there Phil!  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!

FLEXIBILITY WORKOUT

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

WRIST WARM UP

Description: Do each of the following exercises x 10 reps before AND after every workout

DAY 1

FROG STAND 2 LEG PULSE

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift BOTH legs up off the elbows and return with control.

Goal: 4 rounds of 5 reps

FLARE AROUND THE WORLD

Description: 5 second holds per position.

Goal: 4 rounds of 2 reps each direction

Start throwing these faster!

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 4 rounds of 8 reps

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.

Goal: 4 rounds of 3 reps each arm

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: 4 rounds of 5 reps each leg

FRONT LEVER STRADDLE PULSES

Description: Perform straddle front lever negative until body is parallel to the ground. Holding hips at this level, pulse legs up and down.

Goal: 4 rounds of 8 pulses

DAY 2

PIKED ELBOW PUSH UPS

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 4 rounds of 8 reps

SUPERMAN GLUTE CIRCUIT

Description: Begin on your stomach with arms overhead. Start with a straight leg superman, then move to straddled superman, then bent knee superman, and lastly 1 knee bent/1 knee straight superman.

Goal: 4 rounds of 3 reps with 15 second holds EACH POSITION

FROG STAND TO V STAND

Description: Begin in your frog stand. Using your core, pull your knees down between your elbows and pull hips through to the v stand. 

Goal: 4 rounds of 4 reps each position

AROUND THE WORLD BRIDGES

Description: Start lying on your back then push up to a bridge position. Slow and controlled, alternate between lifting each arm and each leg off the floor.

Goal: 4 rounds of 5 reps each limb

2 HAND FORWARD SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 4 rounds of 6 sweeps per leg

BACK LEVER CRUNCH HOLD

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor in back lever position. Hold this crunched position.

Goal: 4 rounds of 3 reps x 10 second holds

DAY 3

SWEEP SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 4 rounds of 8 reps each direction 

STALDER KICKBACKS

Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.

Goal: 4 rounds of 5 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: 4 rounds of 8-10 push ups

PLANCHE PLANK FOOT TAPS

Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.

Goal: 4 rounds of 8 reps each side

Put your top foot on the bed or chair!

HANDSTAND BLOCK TAPS

Description: Place two blocks between where your hands fall in a handstand. Perform a handstand wall walk up WITH YOUR STOMACH TOWARDS THE WALL. Keep your core tight to not allow an arch in your lower back. With control, weight shift and tap the block with one hand then weight shift the opposite direction and tap the other block with your other hand.

Goal: 4 rounds of 4 taps each hand

Do these with your STOMACH facing the wall!

WIPERS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.

Goal: 4 rounds of 6 reps each direction

BONUS

NINJA KATA 1

Description: Follow this video to start into kata training!

Goal: 1-2 reps as you can