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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BOB RAKOWSKI NEW CUSTOM WORKOUT

Hey there Bob!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

WRIST WARMUP

Description: Work these moves to get your wrists really warm for today.

Goal: 1 round of 20 reps of each move 

DAY 1

FROG TO PLANK

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift your legs slightly to then engage your glutes to kick back into a plank position.

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TABLE TO VALDEZ CORE

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TUCK TO L

Description: Follow along with this video

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FIGURE 4 SQUAT

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 per direction

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

PIKED WALL HANDSTAND HOLDS

Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over and then past your shoulders to open them up.

Goal: 3 rounds of 8 reps 

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SWEEPS

Description: Get into a low squat with 1 leg out to the side and both hands on the floor. From there you will circle the straight leg that is out to the side as seen in this demo video!

Goal: 3 rounds of 10 reps per side per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING PIKE-UPS (LOWERING)

Description: Start in hanging. You will then engage your lower core to work to bring your feet to the bar between your hands. You will then lower your legs away from the bar as low as you can before you bring your legs back to the bar. DO NOT KIP.

Goal:  3 Rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIRIFORMIS STRETCH

Goal: 3 rounds of 30 second holds per leg

Extra Notes: You might not hit 8 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!

RATTLE SNAKE SQUATS

Description: Focus on depth and control for this

Goal: 3 rounds of 10 reps per leg

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

REVERSE PRESS WALK-DOWNS

Description: This move can be done against a straight wall as well as a runged ladder. You will be sure that your hips are stacked over your shoulders and hands before controlling your feet down to the ground slowly.
Goal: 3 Rounds, 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE SINGLE LEG LIFTS

Description: Start in a plank position. You will then shift your weight forward holding a turtle shell back to bring your shoulders past your hands to attain a planche position. From there, you will lift 1 leg without losing your turtle shell back and hold it. 

Goal: 3 rounds of 5 reps per leg with 5 second hold per rep

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG HOLDS

Goal: 3 rounds of 30 second holds twice per side

Extra Notes: 30 seconds every rep every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND HIP CIRCLES

Description: Start in a handstand position keeping body about 2 feet from the wall. You will stack your hips over your shoulders holding that position as you complete circles with 1 leg at a time. Be sure to start your circle by bringing the moving leg TOWARDS the stable leg first.

Goal: 3 Rounds, 5 reps per side 

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

DAY 4

V-SCOOTS

Description: Work this move to increase your core strength while you work you shoulder strength for v-stands.

Goal: 2 rounds of 25 scoots

V-STAND TO PLANK TRANSITIONS

Description: Work your core compression and shoulder strength specifically to lift your hips to bring them back and forward without touching the floor.

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SQUAT TO STALDER

Description: Work both directions here with focus of hips high and lessening the weight through your feet.

Goal: 3 rounds of 5 reps per side 

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND TOE TAPS

Description: Start by walking up the wall to attain a stacked handstand position. You will then allow yourself to pike down so that hips are over shoulders with legs straight at wall with hips at 90 degrees. From there you will lift 1 leg up and then work to lower it down to “tap” the floor before returning it to the lifted position.

Goal: 3 rounds of 5 reps per leg 

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BONUS MOVE

NINJA KATA LEVEL 3

Description: Follow this video to progress higher in the ninja kata levels.

Goal: 2 reps of this kata daily