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SHAWN LUCAS CUSTOM PROGRAM

Hey there Shawn!  Here’s your custom program which includes 2 days’ worth of exercises.  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!

DAY 1

SPINE FLEXIBILITY AND MOBILITY

Description:  Follow along with this video for a nice spine mobility activity.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 5 reps

Extra Notes:  It may start small but will build each week to continue to maximize your gains. You got this!

HIP CIRCLE CURTSY SQUAT

Description:  Holding onto a stabilizing surface, you will lift 1 leg up and rotate it out being sure to hold your pelvis neutral, then position that leg behind. You will then squat down focusing on keeping your hips neutral (not letting the leg behind side of hips to fall backwards).

Goal:  1 Round, 20 reps per side

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this5

NINJA STRENGTH KATA 2

Description:  Follow along with the video to get a great full-body, hanging workout.

Goal:  1 Round, 4 reps

Extra Notes:  You might not hit 4 rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG TO PRESS

Description:  You will start in a frog stand position. You will then engage your core to lift your hips up over your shoulders to then work into a full handstand position. You may start only lifting the knees off elbows, that’s ok. As you get stronger at this move, you will be able to lift fully to the handstand position

Goal:  1 Round, 10 reps

Extra Notes:  You might not hit 10 reps, 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: Start in a low squat. You will place your hands between your feet on yoga blocks working to bring your hands to or behind the line of your heels. Keep your elbows bent so that your thighs can lean on your arms. You will then engage your core to hold your hips high as you straighten your legs in front of you.

Goal: 1 round of 20 reps per leg.

Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDS

Description: Squeeze everything to work to lift your hips up to allow feet to eventually hover. DO NOT HOP!

Goal: 1 round with a 3 minute timer. You will hold 30 seconds on with 15 second break between for the 3 minutes.

Extra Notes: You might not hit 30 seconds reps every round or even do all 3 minutes, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE LEG HIP BRIDGES

Description: Squeeze your glutes as you lift your hips off the floor. Do not arch your back!

Goal: 1 round of 20 reps per leg.

Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

STALL BAR COMPRESSION AND SPLIT STRETCH

Description: Work to bring your feet lower and lower on the rungs while you allow your bottom to stretch down to the floor

Goal: 1 round of 2 reps, 30 seconds holds per move.

Extra Notes: You might not hit 30 seconds every round or even do all 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SHOULDER STRETCH AT STALL BARS

Description: You will bend forward to place your upper thoracic spine against the stall bars as you reach behind you to grab the bars above you. You will work to hold this position to stretch your shoulders as well as your hamstrings.

Goal: 1 round of 30 seconds holds x3 reps.

Extra Notes: You might not hit 30 seconds every rep or even do all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STALL BAR PANCAKE STRETCH

Description: This move starts with your back to the stall bars and legs wide. You will then lean forward to grab a bar between your legs. You will work to bring your chest towards bars as you lean forward allowing your hips to lean the bars to increase the stretch. 

Goal: 1 Round, 2 minutes of stretching with 30 seconds in stretch, 15 second rest between 30 seconds

Extra Notes: You might not hit 30 seconds every rep or complete all 2 minutes, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND AT STALL BAR

Description: Work to try to kiss your knee each rep

Goal: 1 round of 15 reps per leg.

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PISTOL SQUAT AT STALL BARS

Description:  Facing your stall bars, you will take 1 leg and place it on a bar lower than your hips. You will then grab the bar to support as you lower yourself down working to bring your bottom to the heel of the foot on the floor. Use your glutes to return you to standing. DON’T ARCH YOUR BACK!

Goal:  1 Round, 20 reps per side

Extra Notes:  You might not hit 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this5

DRAGON TAILS

Description: This move starts laying on your back holding onto a low rung of your stall bars. You will then engage your core to bring your hips up over your shoulders working. You will then lower your hips working to hold your core engaged as you open your trunk slightly to control your pelvis. Work to start straightening your legs.

Goal: 1 Round, 25 reps

Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG TO ELBOW PLANCHE

Description: Hold your core active as you transition from frog to planche position. 

Goal: 1 round, 15 reps

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

FRONT LEVER CRUNCH

Description:  Start hanging from the bar. You will then pull your hips up to attain a front, crunch lever position. Once you can hold the crunched position with knees tucked, you will then attempt to move your legs. Until you can hold the position for at least 10 seconds, don’t try to move the legs.

Goal:  3 Rounds, 5 reps per round

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!

BENT KNEE V-STAND

Description: Begin by lifting hips off ground, then pulling knees to chest. You will hold that core compression as you straighten 1 leg at a time.

Goal: 3 rounds of 8 reps per leg

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!

HIP EXTENSION CIRCLES

Description: Follow the video. Be sure to not arch your back and do circles as shown in the video. 

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!

V-STAND COMPRESSION HOLDS

Description: Start sitting on floor with legs straight. You will then engage your core to bring your legs as close to your chest as possible. WE WANT YOU TO HOLD ONTO YOUR CALVES TO INCREASE THE COMPRESSION (not as shown in video). 

Goal: 3 rounds of 30 second holds

Extra Notes:  You might not hit 30 seconds 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 CROSS-BODY CRUNCHES

Description: Start in a table position. You will then lift 1 leg and the opposite hand to touch in the middle of your torso. Repeat on other side. BE SURE TO KEEP HIPS UP AND LEVEL THROUGHOUT!

Goal: 3 rounds of 10 reps per side

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!

FROG STAND HOLDS

GOAL: 3 minutes with 30 sec holds and 10 sec res between holds

CALF STRETCH ON YOGA BLOCKS

GOAL: 2 minutes per side with 30 sec pulses per side before switching.