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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RICARDO CADENA CUSTOM WORKOUT

Hey there Ricardo!  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 4-6 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!

FLEXIBILITY ANYTIME, ANYWHERE

MASTER WARM UP

WORKOUT 1

BENT KNEE CRAB HOLDS

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: 3 rounds of 5 attempts each arm

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: 3 rounds of 8 reps each leg.

HUMAN FLAG ON TOE HOLDS

Description: Start with your hands as far apart as possible with top hand thumb facing DOWN and bottom hand thumb facing DOWN. Lift top leg in the air as high as possible. Repeat on other side.

Goal: 2 reps of 30 second hold each side

STALDER SQUAT

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.

PULL UPS TO NIPPLE LINE

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: 3 rounds of 10 reps. 

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

FRONT SPLIT WITH ER

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 2

BRIDGE - 2 FOOT HOPS

Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Explode off your feet to hop both feet off the floor.

Goal: 3 rounds of 5 reps

SUPERMAN TO PIKED ELBOW PLANK SLIDES

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 3 rounds of 6 reps

PIKE HOLD then
BENT KNEE V-STAND - EXTENDING 1 LEG

*** 1 round of Pike hold x 60 seconds to work on the flexibility followed by 2 rounds of Bent knee V-stand ***

Goal: 3 rounds, 10 reps each leg.

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

GOAL: 3 rounds of 3 reps

KNEES OVER TOES SQUAT

Description: Follow Lee in the video and only lower as far as your knees comfortably can.

Goal: 3 rounds of 10 reps

WALL HANDSTAND MINI HOLDS

Description: Do a handstand against a wall. Engage your core maximally while you stack your hips over your shoulders. Then bring both legs off the wall. 

Goal: 3 rounds of 3 holds (3-5 sec per hold)

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: 5 rolls slow and controlled

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 2 reps each leg

WORKOUT 3

CRUNCH FRONT LEVER HOLDS

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. Hold this position maintaining hollowbody spine.

Goal: 3 rounds of 3 reps x 10 second holds

FLARE AROUND THE WORLD - FASTER

Goal: 3 rounds of 5 reps each direction

V-STAND - LEVEL 0.99

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 3 rounds of 3 V-stands holding and rocking for as long as you can.

0.99 FROG STAND

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 2 legs up off the elbows and return with control.

Goal: 3 rounds of 5 knee lifts

SWITCH GRIPS

Description: Begin in a chin up (palms towards you) grip then attempt to keep your elbows at 90 deg while you change your grip to a pull up (palms away from you) grip.

Goal: 3 rounds of 5 switch grips

PISTOL SINGLE LEG SQUAT

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.

Goal: 3 rounds of 5 reps.

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 

PULSE SPLITS

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