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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SCOTT ARNOLD GOAL FOCUSED PROGRAM

Hey there Scott!  Here’s your GOAL FOCUSED 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. Goal: 10 second holds, 5 reps per move 

NINJA STRENGTH KATA - LEVEL 1

HANDSTAND KATA - LEVEL 1

WRIST WARMUP

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

BENT KNEE COMPRESSION HOLDS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.

Goal: 3 rounds of 10 leg kicks each

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: 3 rounds of 5 lifts each leg.

SCOTT- Pull your shoulder blades down and together while pushing your chest up to the ceiling. This should remove the kyphosis from your middle back, allowing you to focus the flexibility at your hips.

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 form the pole for balance.

Goal: 3 rounds of 5 reps each leg

HIP INTERNAL ROTATION SQUAT

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.

Goal: 3 rounds of 5 reps each side.

HUMAN FLAG ON TOE

Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.

Goal: 3 rounds of 2 reps x 10 seconds each side

FRONT ROLL TO TUCK

Description: Follow the video and start off slow to remain safe.

Goal: 3 rounds of 3 attempts.

~ FLEXIBILITY ~

PANCAKE STRETCH

SCOTT- Arms to ears, back up tall and straight. Hinge forward at your hips without letting your back curve.

HAMSTRING STRETCH

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: 4 reps each leg x 30 second holds 

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: 4 reps each leg with 15 second holds

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 2 reps each leg

HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 3 reps each leg with 15 sec holds

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