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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!

- MOVES TO REMEMBER FOR JOINT HEALTH -

KNEELING HIP FLEXOR STRETCH FOR PSOAS

PRE BRIDGE TWIST

ROTATOR CUFF - EXTERNAL ROTATION

ROTATOR CUFF - INTERNAL ROTATION

HANDSTAND KATA - LEVEL 1

NINJA STRENGTH KATA - LEVEL 1

WORKOUT 1

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, 10 reps per round.

1 LEG HUMAN PRETZEL

Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.

Goal: 4 rounds of 3 reps each leg

PLANCHED LEAN PLANK HOPS

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 5 reps each side

HIP ROTATION CORE WORK

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: 4 rounds of 5 reps each direction.

PIKE HANDSTAND TOE TAPS

Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.

Goal: 4 rounds of 5 reps each leg.

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

PANCAKE STRETCH

Focus mainly on tipping your pelvis forward to unlock your lower back. Try to keep your back up straight.

Goal: 60-120 sec x 2 reps

WORKOUT 2

FLARE AROUND THE WORLD HOLDS (SLOWLY)

Goal: 4 rounds of 5 reps each direction

CRUNCH TRICEP DIPS ON RINGS

Description: Perform this move from your rings or tall parallette stands. Lift your kness to your chest and hold that core contraction. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.

Goal: 4 rounds of 8 reps.

FRONT 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 5 sweeps per leg

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 4 rounds of 5 reps each direction 

STALDER PUSH-UPS - 1 LEG LIFT

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then 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 lift the leg between your hands up and off the ground by crunching your core.

Goal: 4 rounds of 5 push-ups each side

POSTERIOR CHAIN STRETCH

Goal: 15 second holds x 4 reps

WORKOUT 3

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 4 rounds of 8 reps each leg.

PIKE TO TABLE VALDEZ

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 4 rounds of 5 rotations each side.

CHEST FLY ON RINGS

Description: Hold onto your rings as the video shows. With straight arms, lower yourself into the fly then power back up to a top push up position. Decrease the height of your rings to increase the intensity.

Goal: 4 rounds of 10 reps.

SWIPE TURNS

Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touchign the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.

Goal: 4 rounds of 5 reps each direction

ELBOW PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.

Goal: 4 rounds of 5 reps each side.

KNEELING HUMAN FLAG CRUNCHES

Description: Start kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Place your hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can.

Goal: 4 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

MIDDLE SPLIT ON WALL

Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.

Goal: 30-60 sec holds x 2 reps.

WORKOUT 4

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: 4 rounds of 8 reps

WEIGHTED SHOULDER CIRCLES

Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.

Goal: 4 rounds of 10 circles.

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 4 rounds of 3-5 negatives with at least 5 second lowering

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.

Goal: 4 rounds of 5 reps each leg.

V STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 4 rounds of 5 lifts each leg.

FORWARD FOLD W/HIP ABDUCTION

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.

Goal: 15 sec holds x 4 reps each leg