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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ROBERT WOHLFIEL CUSTOM WORKOUT

Hey there Robert!  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 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

SPINAL FLEXIBILITY

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

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing

MASTER WARM UP

Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.

WORKOUT 1

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 8 reps each direction

STALDER PUSH UPS

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.

Goal: 4 rounds of 8 reps

RING TRICEP DIPS

Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 4 rounds of 8 reps

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.

FROG STAND - 2 LEG LIFTS

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: 4 rounds of 5 reps per leg

WORKOUT 2

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: 3 Rounds, 10 reps per round.

BRIDGES

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: 4 rounds of 3 reps x 5-10 second holds

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

HANDSTAND PUSH UPS + ROLL OUT

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: 4 rounds of 1 handstand with 5-10 push-ups

CRUNCH SQUAT

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

Goal: 4 rounds of 10 reps

STRADDLEBACKS

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 4 rounds of 8 reps

WORKOUT 3

BENT KNEE V STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 4 rounds of 3 reps x 5 second holds

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: 4 rounds of 5 reps each direction.

CRUNCH LEVER HOLDS

Description: Begin this move by pulling hips up with body horizontal to the floor. Hold your knees tightly to your chest.

Goal: 4 rounds of 3 levers with 10 second holds

STALDER ON RINGS

Description: Start with legs wide and hands in between legs. Push up on rings and bring legs into stalder position. 

Goal: 4 rounds of 3 reps

Just work on the stalder on the rings for now. Not pressing up into handstand yet.

CRUNCH PLANCHE - 2 FOOT HOPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up.

Goal: 4 rounds of 8 reps each side

BONUS - FOUNDATION KATA

BONUS - FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 4 rounds of 1 rep each direction