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PHILIP PONGRATZ CUSTOM WORKOUT

Hey there Philip!  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! Listen to your body!

CERVICAL MOVEMENTS

Description: Follow along with this video for a neck mobility training.

MASTER WARM UP

Description: A great overall warm up / workout.

Either 10 sec holds OR 10 reps of each.

SHOULDER FLEXIBILITY

Goal: Perform this for 1-2 min, gradually moving your hands closer and closer together

DAY 1

HOLLOW TO TUCK TO HOLLOW TO V-UP

Description: Follow this video for a great core workout. Your torso and legs should lift at the same time to meet in the middle

Goal: 25 reps

PULL UPS TO CHEST

Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.

Goal: 15 reps

CRAB BENT KNEE LEG LIFTS

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 knees off the floor.

Goal: 10 reps each arm

REVERSE PRESS TO FROG

Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. 

DO NOT PRESS UP, DO ANOTHER HANDSTAND WALL WALK UP

 Goal: 8 reps

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 20 reps each leg

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

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.

DAY 2

SWEEPS

Description: Work this move to work your core engagement and compression as well as hip range of motion and strength.

Goal: 12 reps each side

SKIN THE CAT

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 15 reps

BRIDGE PUSH-UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 20 push-ups

V-STAND HOLDS AT WALL

Description: Start with legs on a raised surface as seen in this demo. You will lift your hips up off the floor and work to lift 1 leg from the surface at a time.

Goal: 10 reps per leg

TRICEP FROG HOLD

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 knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 5 reps for as long as you can hold.

HIP ROTATIONAL LOWER CORE

Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.

Goal: 15 reps each direction.

SWITCH GRIPS

Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.

Goal: 10 switch grips

DAY 3

V SCOOTS

Description: Focus on holding your knees tight to chest and then lift your hips up to scoot forward.

Goal: 30 scoots

STALDER LEG EXTENSIONS ON BLOCK

Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.

Goal: 25 reps

SEATED TRICEP DIPS

Description: Begin with your hands on rings or an appropriately high surface to do chair dips off of. Use your legs as much as you need to perform this comfortably. Perform a tricep dip maintaining your elbows as close to your body as you can. 

DO THIS ON THE BAR

Goal: 20 reps

HANGING CRUNCH ROTATIONS

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

Goal: 10 reps each direction

HORSE STANCE CARTWHEEL

Description: Start in a horse stance, then place hands on the ground and push through the arms as you lift your legs to land on the other side of your hands. Start with KNEES BENT and build your confidence before attempting to straighten legs.

Goal: 10 reps each side

CRAB TO WINDMILL

Description: Begin in crab. Your feet can touch the floor in crab, but goal is to have them lifted. Roll over the shoulder of the arm you are balancing on. Keep arms straight as you squeeze your obliques to complete the windmill. Try to keep the hips lifted.

GOAL IS TO LAND BACK IN CRAB

Goal: 5 reps each side

FIGURE 4 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 4

PULL UP HOLD

Description: Pull as high as you can on your bar and hold it for the prescribed time.

Goal: hold for 1 min

STRADDLE BACKS ON THE FLOOR

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 25 reps.

FROG KICK BACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

Goal: 10 kickbacks

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: 25 reps each leg.

FLARE WALKS

Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.

Goal: 10 reps each direction.

BRIDGE TWIST

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.

Goal: 5 reps each direction

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 10 reps.

BONUS MOVES

TUCK PLANCHE FEET ON BLOCK

Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.

Goal: 6 reps with 10 second hold each rep

SWIPES

Description: Follow the video to perform a swipe. Begin slowly to learn to motor coordination.

Goal: 2 min practice each direction.