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RADOVAN SERBULA CUSTOM WORKOUT

Hey there Radovan!  Here’s your goal focused program. KILL IT!

FOUNDATION KATA

Once you have mastered this kata, send me a video to “level up.” Then we will decide which next level element to put you in!

~ PRESS HANDSTAND AND HAND BALANCING ~

FROG HANDSTAND PROGRESSION

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 1 leg up off the elbows and return with control

(FOR THE FUTURE: FROG TO HANDSTAND)

PRESS HANDSTAND PRACTICE

Description: Go into a middle split with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 5 seconds.

Goal: 2 rounds of 10 reps

HANDSTAND WALL WALK UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 10 reps

Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

REVERSE PRESS HANDSTAND PRACTICE

(FOR THE FUTURE: PRESS HANDSTAND INTO STALDER)

RING TRAINING

MUSCLE UP PROGRESSION

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position.

Goal: 5 Rounds, 10 reps

(FOR THE FUTURE: MUSCLE UP)

WIPERS ON BAR

I know you will likely need to bend your knees a little here but you can still be working on the motion. 🙂 

PIKE TO PLANK

SKIN THE CATS

(FOR THE FUTURE: HANGING PIKE LIFTS)

(FOR THE FUTURE: FRONT LEVER PULL)

~ V STAND AND STALDER ~

V STAND

Description:  This move starts sitting on the ground, legs straight, feet pointed.  Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. 

Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

(FOR THE FUTURE: V STAND PROGRESSION)

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. 

*You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*

Goal: 4 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

(FOR THE FUTURE: SMALL MANNA LIFTS)

(FOR THE FUTURE: STALDER LIFTS)

~ BRIDGES ~

WALL BRIDGING

Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.

Goal: 20 reps

Extra Notes:  If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting. 

PUSHING UP TO BRIDGE

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 10 attempts

*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

(FOR THE FUTURE: BRIDGE WALK UP AND DOWN)

(FOR THE FUTURE: BRIDGE WALL WALK OVERS)

~ FLEXIBILITY ~

SPINE FLEXIBILITY VIDEO

SHOULDER EXTENSION

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 5-10

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders. 

Goal: 4 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf.
Focus on shifting your hips forward with your knee straight.
Goal: 5 Rounds, 10 reps each leg with 30 sec holds pre rep, per round
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. bend the front knee and lean forward causing a stretch of the calf.
Focus on shifting your hips forward and slightly down.
Goal: 5 Rounds, 10 reps each leg with 30 sec holds pre rep, per round
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

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PIRIFORMIS HIP STRETCH

Description:  This move starts in standing.  You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

***Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.

Goal:  5 Rounds, 10-15 second holds per leg, per round

Extra Notes:  You might not hit 10-15 seconds every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

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: 10 body rolls

WALL SPLIT

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.

Goal: 10 sec hold once in wall split position x 10 reps

***Extra Notes: Radovan, I know you will not be nearly this flexible. I wanted to include another difficult mobility exercise for you to push yourself towards. Have fun! 🙂 ***

BUTTERFLY STRETCH

Description: This stretch begins seated with the bottoms of your feet together. Bring your feet in close to your body. Use your elbows or hands to push your knees down towards the floor. 

Goal: 15 second holds x 5 reps

Extra Notes: If you feel a pinch deep in your hip joint or lower back, stop the stretch and let Bethany know. 🙂 

HIP ROTATION

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness

*Each rep includes a clockwise and a counterclockwise rotation.

Goal: 4 Rounds, 5 reps per leg per round
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STANDING HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves. Hold for a count of 5-10 then bring leg down and repeat on other side.

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

KEEP KILLING IT! 🙂