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RYAN FERESTER CUSTOM PROGRAM

Hey there RYAN!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve

MOBILITY PROGRAM

FLEXIBILITY WARM UP

SUPINE HAMSTRING STRETCH WITH STRAP

Goal: 2 min hold per side with STRAP attached to BALL OF FOOT

ELBOW WALL SPLIT

Goal: 30 s hold x 2 reps per leg

WALL BRIDGE WALK DOWN

Goal: go down as far as you can control with STRAIGHT ELBOWS (you don’t have to go all the way down to the floor). 4 attempts

DAY 1

HANDSTAND STACKING PRACTICE

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 3 rounds 5 attempts

SNAKE SQUAT

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: 3 rounds of 5 reps each 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!

PLANK TO PULL V THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 3 rounds of 8 reps

FROG STAND KICKBACKS

 

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching. 

Goal: 3 rounds of 5 kickbacks hold each frog for 30 s at least 

FIGURE 4 PISTOL 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 from the pole for balance. 

Goal: 3 rounds of 5 reps each leg

DAY 2

PLANCHE PRESS UPS 1 FOOT TAPS

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, tap 1 foot off the ground. 

Goal: 3 rounds of 5 attempts each arm

*** JUST THE FIRST PORTION OF THIS VIDEO*** DO NOT ATTEMPT HANDSTAND YET ***

1 FOOT PLANCHE PLANK

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold x 30 seconds.

Goal: 3 rounds 1 min plank 30 s per leg don’t come down in between

 

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.* Goal: 3 rounds of 5 reps.

Goal: 3 rounds of 6 reps.

PIKE HANDSTAND WALK IN WITH KICK

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders. 

Goal: 3 rounds of 5 reps each leg

DAY 3

SUPERMAN TO 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

TABLE TO VALDEZ CORE

Goal: 3 rounds of 5 REPS

CORE V LEG LIFTS


Goal: 3 rounds 10 reps 

.25 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: 3 Rounds, 10 reps 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!

Goal: 3 rounds of 1 V-stand holding and rocking for as long as you can.

PIKE PUSH UP

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. 

Goal: 3 rounds of 10 push ups.