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SHAY GILLHAM NEW CUSTOM WORKOUT

Hey there Shay!  Here’s your UPDATED 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:  Work this warm-up for a full-body movement based warm-up with 10 second holds if hold and 10 reps if reps

DAY 1

FRONT TO BACK LEVERS

Description: Work your core and glutes to transition from a front to a back lever and back

Goal: 1 round of 5 reps

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!

V TO PLANCHE

Description: Start in a v-stand on your parallettes. You will then engage your core to lift your hips up and transition to a planche before returning to the V-stand. Focus on shoulder control here as well

Goal: 1 round of 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!

BRIDGE TWISTS

Goal: 1 round of 5 reps per direction

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!

L PULL-UPS WITH ROTATIONS

Description: Start in a pull-up position. Hold that position as you lift your legs into an L and then rotate left and right as shown in this demo. Goal is 1 pull-up, then a rotation each side is 1 rep.

Goal: 1 round of 15 reps per side

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!

HANDSTAND LEG WEIGHT-SHIFTS

Description: You can work this move at wall or free-standing. Focus on shifting legs as much as you see in this video (focusing on your core engagement)

Goal: 1 round of 10 reps per side

DAY 2

WIPER

Description: Focus on core engagement to hold your hips elevated as you rotate your legs side to side.

Goal: 1 round, 8 reps per side

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

CRAB TO BENT ARM PLANCHE TRANSITIONS

Description: Focus on holding your core, glutes and lats as you work your shoulder strength to transition to a bent arm planche position

Goal: 1 round of 8 reps per direction

Extra Notes: You might not hit 8 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V TO HANDSTAND TO V

Description: Work this move first on low parallettes with goal to complete on floor as shown in this demo

Goal: 1 round of 7 reps

Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

MUSCLE UPS

Description: Work this move with a switched grip to get rid of your kipping muscle up

Goal: 1 round of 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!

BENT KNEE PLANCHE HOLDS

Description: Focus on starting in a straight arm frog position, then work to hold hips elevated and knees behind your arms in a bent knee planche position

Goal: 1 round of 5 reps with 3-5 second holds per rep

DAY 3

HORSE STANCE TO STALDER TO PRESS HANDSTAND

Description: Work on transitioning from stalder to handstand. Start on your parallettes to allow hip and feet clearance, but working to lift from floor.

Goal: 1 round of 8 reps

SNAKE SQUATS

Goal: 1 round of 12 reps per direction

Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

6 STEP FLARE WALKS

Goal: 1 round of 12 reps per direction

Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FRONT LEVER PULLS

Description: Focus on holding a hollow position as you engage your shoulders and lats to lift into a front lever position.

Goal: 1 round of 8 reps

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

TUCK PLANCHE PUSH-UPS

Description: Start on your parallettes in a tuck planche position. Hold your core engaged to keep the tuck planche position as you complete push-ups

Goal: 1 round of 10 reps total

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!

BONUS MOVES

HANDSTAND KATA LEVEL 2

Description: This is your current handstand kata working transitions

Goal: 1 round of 3 reps

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

NINJA STRENGTH KATA LEVEL 1

Description: This is your current ninja strength kata working transitions

Goal: 1 round of 3 reps

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