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STEPHEN COURSEN CUSTOM WORKOUT

Hey there Stephen!  Here’s your 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!

DAY 1

FLEXIBILITY WARM-UP

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

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

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 rounds of 5 rolls

Extra Notes:  You might not hit 5 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL WALK DOWN AND UPS

Goal: 5 rounds of 5 reps

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDS

5 reps of 15 sec holds with 10 sec rest between reps

DAY 2

SQUAT TO STALDER

Description: Start in a wide squat position. You will then reach down to place your hands flat on the floor working to bring your hands behind the level with your feet. From there you will work to bring your legs forward to lift into a stalder position.

Goal: 5 rounds of 3 reps with 20-30 holds per rep

Extra Notes:  You might not hit 3 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND PROGRESSION

Description: Start in a frog stand, balancing for 3 seconds. You will then give a strong glute contraction to kick back to a plank position.

Goal: 5 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V STAND

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. You will then hold yourself up and lift 1 leg off the floor keeping your hips back behind your hands/arms.

Goal: 5 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LUNGED QUAD STRETCH

Description: Be sure you lift your chest up by pushing your lower back towards the wall and not by arching your back

Goal: 5 rounds of 1 rep with 20 sec holds per side.

Extra Notes:  You might not hit 20 seconds every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CROSS-BODY V-UPS

Description:  Be sure you bring your elbow to your opposite knee while keeping some weight on the opposite elbow

Goal:  5 Rounds, 10 reps per side, per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL SPLITS

Focus on keeping the bottom leg straight and opening the hips without rotating the hips.

PANCAKE STRETCH

MASTER WARM-UP

GOAL: Follow along with the video for a full body workout

PIKED HANDSTAND PUSH-UPS

V LEG LIFTS

SINGLE LEG SQUATS WITH 1 LEG ON RAISED SURFACE

PICTURE YOU DID WITH 1 LEG ON CHAIR, 1 LEG STRAIGHT ON GROUND. 

SIDE-LYING TRICEPS DIPS

WALL SQUATS WITH ROUNDED BACK

PLANK TO STALDER

V HOLDS ON BARS/WALL