v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

PJ BREEN CUSTOM WORKOUT

Hey there PJ!  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 ~30 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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 1

CORE LEG LIFTS TO V COMPRESSION

Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.

Goal: 3 rounds of 5 reps.

No kyphosis!

FROG STAND KICKBACKS

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: 3 rounds of 3 kickbacks

PJ - try to kick up and back. I know you had this move once upon a time, but focus on knees up and back now​

PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 3 rounds of 5 reps each direction.

PROGRESSION OF PRE-BRIDGE TWIST TO TRY

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. 

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position

Goal: 3 rounds of 1 rep each direction

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: 3 rounds of 3 taps each hand

FIGURE 4 PISTOL SQUATS

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

STALDER SQUATS

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 6 reps

HIP IR SQUATS

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.

Goal: 3 rounds of 5 reps each side

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 30 second holds x 2 reps per side

SUPINE HAMSTRING STRETCH WITH STRAP

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: 2 reps each leg x 30 second holds 

PJ - use a strap around your foot to get a good calf stretch with this

FRONT SPLIT WITH EXTERNAL ROTATION

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 4 reps each leg

Workout 1 is complete! I'm proud of you PJ!
- Bethany 🙂

WORKOUT 2

CROSS BODY V-UPS

Description: This move starts laying on your side with your elbow under you and chest open towards the ceiling. You will then crunch your core lifting your legs, but focusing to bring your elbow to your knees.

*Be sure that you focus on bringing your elbow towards your leg to crunch your core, not lifting your legs too much.*

Goal: 3 Rounds, 10 reps per side, per round

SUPERMAN SCAPULAR SLIDES

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.

Goal: 3 Rounds, 10 reps per round

V STAND - LEVEL 0.75

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. HOLD the V-stand and hold one leg up. Pulse the other leg up x 5 pulses before switching legs.

Goal: 3 rounds of 3 reps (of 5 pulses) each leg.

PIKE PUSH UPS

Description: Begin with your feet on the FLOOR 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. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

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 8 reps

(Or from hanging from a bar) Let me know if having a bar/rings does not work for you.

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 3 rounds of 5 reps each leg

HANDSTAND HIP CIRCLES

Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.

Goal: 3 rounds of 5 reps per side.

WIDE GRIP PUSH-UPS

Description: Begin in a normal push-up stance. Walk your arms out as far as you can go to focus on pec strengthening.

Goal: 3 rounds of 8-12 push-ups

Extra notes: Form over reps! All the way down and avoid compensations.

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 5 reps each direction. 

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 groin 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: 4 reps with 15 seconds of pulsing

SHOULDER STRETCH WITH TOWEL

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

SHOULDER EXTENSION 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.

*Focus on making sure your back doesn’t arch and the movement comes from your shoulders*

Goal: 4 reps of 10 second holds.

Extra Notes: If you feel more of a stretch in the back of your thighs rather than your shoulders/back/chest – bend your knees! 🙂

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂