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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

STEVEN BEREZNAI NEW CUSTOM WORKOUT

Hey there Steven!  Here’s your new 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!

DAILY

MASTER WARM-UP

Description:  Follow along with this video for a full body warm-up

Goal:  1 round at start of workout for warm-up

SINGLE LEG LOTUS

Description: Focus on holding the bent knee in alignment with the hip while you lean forward to open your back hip as well.

Goal: 1 round of 3 reps with 30 second holds per rep

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

FIGURE HEAD

Description: Do this move with arms on pull-up bar

Goal:  5 reps of 20 second holds

DAY 1

FRONT LEVER NEGATIVES

Description: Work your core to lower your body (feet, hips and torso) together as 1 with your legs straddled.

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!

DIPS WITH FEET ON FLOOR

Description: Focus on the shoulder range of motion with feet on floor as you work your triceps. Remember that the feet are on the floor so that if you accidentally go too deep your feet can push you back up.

Goal: 1 round of 20 reps.

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!

1 FOOT DIVE PUSH-UPS

Description: Work push-ups to assist handstand transitions and kick-ups with this move

Goal: 1 round of 10 reps per leg

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!

STRADDLE HOLLOW ROCKS

Description: Get into this position and hold it as you rock from head to butt. Keep the rocks low to maximize your core engagement 

Goal: 1 round of 50 rocks

Extra Notes:  You might not hit 50 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND AT WALL HOLDS

Description: Don’t worry about lifting a leg, instead hold this position w/feet on the wall.

Goal: 1 round of 15 leg lifts 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!

DAY 2

CRUNCH TO STRADDLE LEVERS

Description: Lift up into a tuck crunch lever. You will then hold your trunk there as you work to open your legs into a straddled lever position

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!

HANDSTAND HIP CIRCLES

Description: Get into a handstand on the wall. You will then work circles with your legs as you hold your hip stack over your hands

Goal: 1 Round, 10 reps per leg 

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!

HIP ROTATIONAL CORE

Description: Complete this move with a chair between legs working to rotate your pelvis while legs remain straight. Use your core to move/twist your pelvis. 

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 this!

CRAB TRANSITIONS

Description: Get into a crab position. You will then work to transition from first arm with legs lifted to opposite arm with legs lifted and back.

Goal: 1 round of 8 reps per direction

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!

BUTTERFLY STRETCH

Description: Work this move to continue working to open your hips

Goal: 1 round of 3 reps with 30 second holds per rep per side

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

DAY 3

HANDSTAND TO TUCK BACK TO HANDSTAND

Description: Walk up the wall into a handstand position. You will then tuck your legs as seen in this video, but instead of lowering as she does, you will squeeze your glutes to return to the top of the handstand.

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!

C-STAND

Description: Begin on your elbow as shown in the video near a wall. You will then kick your feet up to the wall working to open your shoulders. **BE SURE TO LOOK AT YOUR HANDS ONCE YOUR FEET ARE ON THE WALL**

Goal: 1 round of 3 reps with 20 second holds per rep

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!

PIKE PULL-UPS

Description: Work on your pull-ups as well as your core with a piked pull-ups

Goal: 1 round of 5-10 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 PUSH-UPS AT WALL

Description: Focus on pushing your shoulders and forearms into the wall by pushing through your feet.

Goal: 1 round of 15 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!

STRADDLE BACK ON RINGS

Description: Hang on your rings and work your core to lift your legs as shown in this demo video. Focus on controlled lowering to maximize your core engagement.

Goal: 1 round of 10 reps